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Grilled Swordfish with Tomatoes and Oregano

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 16 Jan 2026

Meets Patient’s editorial guidelines

This Mediterranean-inspired grilled swordfish with tomatoes and oregano is a vibrant celebration of simple, high-quality ingredients. By pairing meaty swordfish steaks with juicy heirloom tomatoes and a punchy caper and oregano dressing, you create a dish that is both sophisticated and incredibly easy to prepare. The gentle heat of the grill caramelises the fish beautifully, while the acidic marinade softens the tomatoes to create a built-in sauce that feels light yet indulgent.

As a heart-healthy main course, this recipe is rich in essential omega-3 fatty acids and antioxidants. It is an ideal choice for a nutritious midweek meal or a relaxed weekend lunch alfresco. Serve this colourful platter with some crusty sourdough bread to soak up the fragrant olive oil and juices, or alongside a crisp green salad for a low-carbohydrate option.

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Ingredients for Grilled Swordfish with Tomatoes and Oregano

  • 120ml plus 2 tablespoons extra-virgin olive oil, plus more for grill

  • 2 tablespoons pine nuts

  • 2 (350g) swordfish steaks, about 1" thick

  • Kosher salt, freshly ground pepper

  • 60ml red wine vinegar

  • 2 tablespoons drained capers, finely chopped

  • 1 tablespoon finely chopped oregano, plus 2 sprigs for serving

  • 1/2 teaspoons honey

  • 2 large ripe heirloom tomatoes, halved, thickly sliced

How to make Grilled Swordfish with Tomatoes and Oregano

Prepare a grill for medium-high heat; lightly oil grate. Toast pine nuts in a dry small skillet over medium heat, shaking often, until golden, about 4 minutes. Let cool and set aside for serving.

Pat swordfish dry and season all over with salt and pepper. Place on a rimmed baking sheet and let sit at room temperature 15 minutes.

Meanwhile, whisk vinegar, capers, chopped oregano, honey, and 120ml oil in a small bowl to combine; set marinade aside. Arrange tomatoes on a rimmed platter, overlapping slightly; set aside.

Rub swordfish all over with remaining 2 tablespoons oil and grill, undisturbed, until grill marks appear, about 4 minutes. Carefully turn over and cook on second side until fish is opaque all the way through, about 4 minutes. Transfer to reserved platter with tomatoes and top with oregano sprigs. Season with more salt and pepper. Pour reserved marinade over and let sit at least 15 minutes and up to 1 hour. To serve, scatter reserved pine nuts over.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 16 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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