Swordfish recipe is a delicious and meaty seafood option that’s perfect for grilling, pan-searing, baking, or broiling. With its firm texture and mild flavor, it absorbs marinades and seasonings beautifully, making it a favorite among seafood lovers.
In this guide, I’ll show you the best ways to cook swordfish, a step-by-step easy swordfish recipe, and expert tips to keep your fish juicy and flavorful.
🥩 What Is Swordfish? A Quick Overview
What Does Swordfish Taste Like?
Swordfish has a mild, slightly sweet flavor with a firm, steak-like texture. It’s an excellent choice for people who enjoy seafood but don’t like overly “fishy” flavors.
Is Swordfish Healthy?
Yes! Swordfish is packed with high-quality protein, omega-3 fatty acids, and essential vitamins like B12 and D. It’s also low in carbs, making it a great choice for healthy diets.
How to Choose Fresh Swordfish
Fresh swordfish should smell clean, like the ocean, not overly fishy.
Look for a firm texture with moist, translucent flesh.
Color should be light pink or beige, not brownish.
🔥 Best Ways to Cook Swordfish
1. Grilled Swordfish (Smoky & Flavorful)
- Preheat the grill to medium-high heat (400°F/200°C).
- Brush swordfish steaks with olive oil, salt, and black pepper.
- Grill for 3-4 minutes per side until golden brown with grill marks.
- Finish with lemon juice and fresh herbs for extra flavor.
2. Pan-Seared Swordfish (Crispy & Juicy)
- Heat a cast-iron skillet over medium-high heat.
- Add olive oil and minced garlic, then sear the swordfish for 3-5 minutes per side.
- Finish with butter and fresh parsley for a rich, delicious taste.
3. Oven-Baked Swordfish (Tender & Juicy)
- Preheat the oven to 375°F (190°C).
- Place the swordfish in a baking dish and drizzle with olive oil, lemon juice, and garlic.
- Bake for 12-15 minutes or until the internal temperature reaches 130-135°F.
4. Broiled Swordfish (Quick & Flavorful)
Broil for 4-6 minutes per side, flipping once, until golden and slightly crispy.
Set your oven to high broil.
Place swordfish steaks on a baking sheet and brush with butter and herbs.
🍽️ Easy Swordfish Recipe (Step-by-Step Guide)
Ingredients:
1️⃣ 2 swordfish steaks (6-8 oz each)
2️⃣2 tbsp olive oil
3️⃣ 2 cloves garlic, minced
4️⃣1 tsp salt
5️⃣ ½ tsp black pepper
6️⃣ 1 tbsp fresh lemon juice
✅ 1 tsp fresh parsley, chopped
Instructions:
1️⃣ Pat dry the swordfish steaks with paper towels.
2️⃣ Season both sides with salt, black pepper, and minced garlic.
3️⃣ Heat a skillet over medium-high heat and add olive oil.
4️⃣ Sear the swordfish for 3-5 minutes per side until golden brown.
5️⃣ Squeeze fresh lemon juice over the fish and garnish with parsley.
6️⃣ Serve immediately with your favorite side dishes.
Pro Tip: Always use a meat thermometer to check doneness. The perfect internal temperature for swordfish is 130-135°F for a juicy texture.
🥗 Best Side Dishes & Serving Ideas
Healthy Sides:
Roasted vegetables (asparagus, Brussels sprouts, zucchini)
Steamed quinoa or wild rice
Fresh garden salad
Mediterranean Pairings:
Greek salad with feta cheese
Tzatziki sauce for dipping
Lemon herb couscous
Sauces & Toppings:
Garlic butter sauce
Fresh mango salsa
Chimichurri
Wine Pairing:
Pair swordfish with a crisp white wine like Chardonnay or Sauvignon Blanc to enhance its flavors.
📝 Pro Tips & FAQs About Cooking Swordfish
How Do You Keep Swordfish from Drying Out?
- Avoid overcooking! Cook to 130-135°F for best results.
- Use marinades with olive oil and citrus to keep it moist.
How Long Should Swordfish Cook?
- Grilled: 3-4 minutes per side
- Pan-Seared: 3-5 minutes per side
- Baked: 12-15 minutes at 375°F
- Broiled: 4-6 minutes per side
Can You Eat Swordfish Rare?
Yes! Swordfish can be cooked medium-rare to medium for a tender bite.
Best Seasonings for Swordfish?
Mediterranean: Olive oil, oregano, rosemary
Classic: Lemon, garlic, black pepper
Spicy: Cajun seasoning, paprika
Conclusion
Swordfish is a delicious, easy-to-cook seafood option that works well with grilling, pan-searing, baking, or broiling. With the right techniques, seasonings, and side dishes, you’ll have a restaurant-quality meal at home!
🔥 Try this swordfish recipe today and let me know how it turns out in the comments!
More Recipes:
1 thought on “How to Cook Swordfish? Try This Easy & Tasty Recipe”