3 Delicious Ways to Cook Swordfish Perfectly

Introduction

Swordfish is a magnificent seafood option that offers a unique, meaty texture and mild flavor profile that even non-fish lovers can appreciate. Unlike flaky white fish, swordfish steaks hold up beautifully to various cooking methods, making them incredibly versatile in the kitchen. Whether you’re a seafood enthusiast or just beginning to explore cooking fish at home, this guide will walk you through three foolproof methods to prepare perfect swordfish every time.

In this comprehensive swordfish recipe guide, we’ll explore grilling, baking, and pan-searing techniques that highlight this remarkable fish’s natural qualities. We’ll focus on a delicious lemon-garlic preparation that complements the swordfish’s natural flavors without overpowering them.

Key Takeaways:

• Swordfish cooks quickly and is best served medium (slightly pink in center)
• Three excellent cooking methods: grilling, baking, and pan-searing
• Lemon-garlic butter enhances swordfish’s natural flavor
• Never overcook swordfish as it will become dry and tough
• Look for sustainable swordfish options when purchasing

About Swordfish

Before diving into our swordfish recipes, let’s understand what makes this fish special. Swordfish (Xiphias gladius) is a large, migratory predatory fish recognizable by its long, flat bill. The meat is sold in steaks rather than fillets and has several distinctive characteristics:

• Firm, meaty texture similar to tuna or mahi-mahi
• Mild, slightly sweet flavor that pairs well with bold seasonings
• High oil content that helps maintain moisture during cooking
• Distinctive appearance with white/pinkish flesh when raw, turning beige when cooked

When shopping for swordfish, look for steaks with:

1. Firm, moist flesh
2. Fresh, clean smell
3. Pinkish-white color (not brown)
4. Sustainable certification when possible

Recipe Details

Ingredients

Lemon Garlic Mixture:

• 2 tablespoons salted butter, softened to room temperature
• 1 tablespoon freshly chopped chives
• 2 tablespoons garlic cloves, minced
• ⅛ teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper
• 1 tablespoon fresh lemon juice
• 1 tablespoon grated lemon zest

Swordfish:

• 2 tablespoons olive oil
• 2 swordfish fillets, each about 1-inch thick (6-7 ounces)
• Kosher salt and freshly ground black pepper, to taste

Method 1: Grilled Swordfish Steaks

Preparation

Grilling brings out the best in swordfish steaks, creating a wonderful smoky flavor while maintaining the fish’s natural moisture. This cooking method is perfect for summer entertaining or when you want that distinctive charred flavor.

1. Prepare the lemon-garlic mixture by combining softened butter, chives, minced garlic, salt, pepper, lemon juice, and lemon zest in a small bowl. Mix thoroughly until well combined. Set aside.
2. Preheat your grill to medium-high heat (approximately 400-450°F/204-232°C). Clean and oil the grates well to prevent sticking.
3. Prepare the swordfish by patting the steaks dry with paper towels. This ensures better browning and prevents steaming.
4. Season generously with salt and pepper on both sides, then brush with olive oil.

Cooking Process

1. Place the swordfish steaks on the preheated grill at a 45-degree angle to the grates.
2. Grill for 3-4 minutes per side for medium doneness. The fish should reach an internal temperature of 130°F (54°C) and have nice grill marks.
3. Apply the lemon-garlic butter immediately after removing from the grill, allowing it to melt over the hot fish.
4. Rest for 3-5 minutes before serving to allow juices to redistribute throughout the fish.

Pro Tips for Grilling:

• Don’t move the fish for the first 2-3 minutes to ensure proper grill marks and prevent sticking
• Use a fish spatula for easier flipping
• Consider using a grill basket if you’re concerned about the fish falling apart

Method 2: Baked Swordfish

Preparation

A baked swordfish recipe offers the advantage of consistent results with minimal hands-on attention. This method is ideal for beginners or when you want to prepare sides while the fish cooks.

1. Preheat your oven to 400°F (204°C).
2. Prepare a baking dish by lightly coating it with olive oil or cooking spray.
3. Prepare the lemon-garlic mixture as described in the grilling method.
4. Season the swordfish steaks with salt and pepper on both sides, then place them in the prepared baking dish.

Cooking Process

1. Spread half of the lemon-garlic mixture on top of each swordfish steak.
2. Bake for 10-12 minutes, or until the fish reaches an internal temperature of 130°F (54°C). The exact timing will depend on the thickness of your steaks.
3. Optional: Broil for 1-2 minutes at the end to get a nice golden top.
4. Rest for 3-5 minutes before serving.

Pro Tips for Baking:

• Use an oven-safe food thermometer if possible to monitor the temperature without opening the oven
• Arrange lemon slices under and around the fish for extra flavor and moisture
• Create a parchment paper packet (en papillote) for even more tender, moist results

Method 3: Pan-Seared Swordfish

Preparation

Pan-searing is perhaps the most versatile method for cooking swordfish steak recipe at home. It creates a beautiful crust while maintaining a juicy interior and works perfectly with our lemon-garlic flavoring.

1. Remove swordfish steaks from the refrigerator 15-20 minutes before cooking to take the chill off.
2. Prepare the lemon-garlic mixture as described earlier.
3. Pat the swordfish dry thoroughly with paper towels.
4. Season generously with salt and pepper on both sides.

Cooking Process

1. Heat a heavy-bottomed skillet (preferably cast iron) over medium-high heat until very hot.
2. Add olive oil and wait until it’s shimmering but not smoking.
3. Carefully place the swordfish steaks in the hot pan, allowing space between them if cooking multiple pieces.
4. Sear for 3-4 minutes on the first side without moving to develop a golden crust.
5. Flip once and cook for an additional 3 minutes.
6. Add half of the lemon-garlic mixture to the pan, tilting to distribute the melting butter around the fish.
7. Spoon the melted butter mixture over the fish continuously for the final minute of cooking.
8. Remove from heat when the internal temperature reaches 130°F (54°C).
9. Rest for 3-5 minutes before serving.

Pro Tips for Pan-Searing:

• Use a heavy pan that retains heat well
• Don’t overcrowd the pan as this can lower the temperature and cause steaming
• Add fresh herbs like thyme or rosemary to the butter during basting for additional flavor

How to Tell When Swordfish is Done

Properly cooked swordfish is the key to an enjoyable meal. Unlike other seafood that can be enjoyed at various levels of doneness, swordfish has an optimal range:

• Undercooked: translucent center, gelatinous texture
• Perfectly cooked: just barely opaque throughout with a hint of translucence in the center, moist and firm
• Overcooked: completely opaque, dry, tough texture

For best results:

1. Use a meat thermometer – aim for 130°F (54°C) for medium
2. Visual check – the flesh should be just turning from translucent to opaque
3. Timing – approximately 10 minutes total cooking time per inch of thickness

Remember: Swordfish continues cooking after removal from heat, so it’s better to undercook slightly than overcook.

Serving Suggestions

Your perfectly cooked swordfish recipe deserves complementary sides that enhance without overwhelming its delicate flavor. Consider these pairings:

• Fresh sides: Mediterranean-style grilled vegetables, simple green salad, cucumber and tomato salad
• Starches: Lemon herb rice pilaf, roasted garlic mashed potatoes, crusty bread
• Sauces: Additional lemon-garlic butter, chimichurri, light tomato salsa

Nutritional Information (Per Serving)

Common Mistakes to Avoid

Even experienced cooks can make errors when preparing swordfish recipes. Here are pitfalls to avoid:

1. Overcooking – Results in dry, tough fish
2. Undercooking – Can lead to unpleasant texture
3. Not patting dry – Prevents proper searing
4. Using low heat – Creates steamed rather than seared fish
5. Too much seasoning – Overpowers the natural flavor
6. Not preheating cooking surface – Leads to sticking and uneven cooking

Sustainability Considerations

When enjoying swordfish recipes, consider the environmental impact of your seafood choices:

• Look for MSC certification or other sustainable seafood labels
• Ask your fishmonger about the source of their swordfish
• Consider alternatives like mahi-mahi or halibut if sustainable swordfish isn’t available
• Limit consumption to occasional treats rather than regular meals

Storage and Leftovers

If you have leftover swordfish steaks, here’s how to handle them:

• Refrigerate promptly in an airtight container for up to 2 days
• Reheat gently at low temperature to prevent drying out
• Use in cold preparations like salads or sandwiches to avoid the problems of reheating
• Freeze is possible but not recommended as texture will suffer

Final Thoughts

Mastering these three methods of cooking swordfish steak recipes will give you the confidence to prepare this impressive fish for any occasion. Whether you choose grilling for that smoky summer flavor, baking for hands-off convenience, or pan-searing for that perfect crust, our lemon-garlic preparation highlights the natural qualities of this remarkable fish.

Remember that the key to perfect swordfish recipes lies in respecting the cooking time and temperature. With practice, you’ll develop an intuition for exactly when to remove your swordfish from heat for that ideal texture—firm yet moist, with a delicate flavor that pairs beautifully with the bright notes of lemon and garlic.

Next time you’re looking to impress dinner guests or simply treat yourself to something special, consider these swordfish recipes for a meal that feels both elegant and surprisingly simple to prepare.