Cody Casey
Swordfish is a dense, lean fish that is suitable for grilling and pan-roasting. It is recommended to cook swordfish in a pan by searing it in olive oil over medium-high heat for 3-8 minutes on each side, depending on the thickness of the fish. The internal temperature should reach 130-145°F. Before cooking, the swordfish can be seasoned with salt and pepper, as well as rosemary and thyme, and served with a variety of sauces, including lemon, butter, and capers.
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What You'll Learn
Swordfish steak preparation
Swordfish steak is a dense, solid, and forgiving fish that can be cooked in a pan in a variety of ways. Here is a step-by-step guide on how to prepare swordfish steaks in a pan:
Selecting Swordfish Steaks:
Choose fresh swordfish steaks that are about 8 ounces each with a thickness between 3/4 and 1 inch. If you have a larger steak, you can cut it in half to get two equally sized steaks. Alternatively, if your steak is thicker than 1.5 inches, you can slice it horizontally to get two thinner steaks.
Preparing the Pan:
Use a non-stick pan or a cast-iron skillet that is about 10 inches in diameter. This size should be wide enough to hold one or two steaks in a single layer. Place the pan on the stove and turn the heat to medium-high.
Seasoning the Swordfish:
You can season the swordfish with a variety of herbs and spices. A simple option is to use salt, black pepper, and lemon. You can also add herbs such as rosemary and thyme, either fresh or dried. Gently push the seasonings into the fish to ensure even distribution.
Heating the Oil:
Add olive oil to the pan. Heat the oil until it is very hot and begins to shimmer. Be careful not to overheat the oil, as it may start to smoke.
Cooking the Swordfish:
Carefully place the swordfish steaks in the pan. Cook the steaks for about 2-3 minutes on each side for rarer swordfish, or 5-7 minutes for well-done steaks. For thicker steaks, you may need to cook them for a longer time, up to 8 minutes per side. Flip the steaks every 2 minutes to ensure even cooking. The internal temperature of the thickest part of the fish should reach 130°F to 145°F.
Resting and Serving:
Once the swordfish steaks are cooked to your desired doneness, transfer them to serving plates and let them rest for a few minutes. You can top the steaks with butter, garlic, herbs, or a squeeze of lemon juice. Serve the swordfish steaks with your choice of sides, such as vegetables, rice, or potatoes.
Tips and Variations:
- To add extra flavor, marinate the swordfish steaks before cooking in a mixture of soy sauce, lemon peel, garlic, herbs, and spices for 10 to 15 minutes.
- For a different presentation, top the cooked swordfish with bread crumbs sautéed in butter or olive oil.
- Swordfish pairs well with citrus or green salad dressed with vinaigrette.
- For a complete meal, serve the swordfish with sides such as roasted vegetables, rice, quinoa, or potatoes.
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Pan-roasting swordfish
Preparation
Start by selecting fresh swordfish steaks that are about 8 ounces each and have a thickness of between 3/4 and 1 inch. If your swordfish steak is larger, you can cut it into two smaller steaks. Ideally, you want two similarly sized steaks so they cook at the same rate. Thick, dense swordfish steaks are perfect for pan-roasting.
Seasoning
Season the swordfish generously on both sides with salt and pepper. You can also add other seasonings like rosemary and thyme, gently pushing them into the fish. If you have time, you can marinate the swordfish in a mixture of soy sauce or harissa, lemon peel, garlic cloves, herbs, and spices for 10 to 15 minutes before cooking.
Cooking
Pour olive oil into a large frying pan or skillet over high heat. When the oil begins to shimmer or lightly smoke, carefully add the swordfish. Reduce the heat to medium-high. For a 1-inch thick steak, cook the swordfish for about 3 to 4 minutes on each side, flipping frequently, until it reaches an internal temperature of 130°F to 145°F in the thickest part. You can use a meat thermometer to check the temperature.
Finishing Touches
Remove the swordfish from the pan and set it aside to rest for a few minutes. In the same pan, add some minced garlic and cook for about a minute. Then, add a squeeze of fresh lemon juice, butter, and your choice of herbs like rosemary or thyme. Allow this sauce to reduce for a few minutes. Plate the swordfish and pour the sauce around it.
Serving Suggestions
Pan-roasted swordfish goes well with a variety of sides. You can serve it with a citrusy vinaigrette salad, roasted baby potatoes, green beans, almonds, rice, or quinoa. For a more indulgent dish, top the swordfish with bread crumbs sautéed in butter or olive oil.
Remember, swordfish has a low fat content and can dry out easily, so be careful not to overcook it. With these simple steps, you can create a delicious and impressive pan-roasted swordfish dish.
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Pan-searing swordfish
Preparation
Firstly, season your swordfish steaks with salt, pepper, rosemary, and thyme. Gently push the seasoning into the fish. You can also marinate the swordfish in harissa or soy sauce, lemon peel, garlic cloves, herbs, and spices for 10-15 minutes.
Pan-searing
Use a non-stick pan that is around 10 inches in diameter. Heat olive oil in the pan over medium-high heat until very hot—this should take a few minutes. You will know the oil is hot enough when it begins to shimmer.
Carefully add the swordfish steaks to the pan. For a 1-inch thick steak, cook for 5-7 minutes, flipping every 2 minutes. The center of the steak should register 130-140°F. If your steak is thicker, it will need longer.
Serving
Transfer the steaks to a plate and let them rest for a few minutes. You can then add optional toppings, such as lemon juice, butter, garlic, or herbs.
Tips
- Try to select steaks that are similar in size so they cook at the same rate.
- If your steak is too large, you can cut it in half.
- If your steak is thicker than 1 inch, slice it horizontally to get two thinner steaks.
- Swordfish has a low-fat content and can easily dry out, so be careful not to overcook it.
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Swordfish toppings
Swordfish is a versatile fish that can be grilled, broiled, or cooked in a skillet or pan. It is important not to overcook swordfish, as its low-fat content means it can dry out easily.
There are several toppings and sauces that can be used to enhance the flavour of swordfish. Here are some ideas for swordfish toppings:
- Lemon and capers: This is a classic combination that provides a fresh and clean contrast to the smoky meatiness of swordfish. You can make a lemon and caper sauce by melting butter in a saucepan, adding lemon slices and capers, and heating through. This sauce can be poured over the grilled swordfish, or the fish can be cooked directly in the sauce.
- Rosemary and thyme: These herbs provide a simple yet effective topping for swordfish. Fresh or dried rosemary and thyme sprigs can be used, and the herbs can be sprinkled on top of the fish before or after cooking.
- Mango/jalapeno salsa: A fresh and flavourful topping, mango/jalapeno salsa can be made by combining diced mango, jalapeno peppers, onion, cilantro, and lime juice. This salsa can be served as a topping or side dish, adding a sweet and spicy kick to the swordfish.
- Breadcrumbs: Swordfish can be topped with breadcrumbs that have been sautéed in butter or olive oil. This adds a crispy and golden texture to the fish, providing a contrast to the moist and tender flesh.
- Salmoriglio: A traditional condiment from Southern Italy, Salmoriglio is made from extra-virgin olive oil, freshly squeezed lemon juice, and herbs. It provides a buttery, lemon and herb flavour that pairs perfectly with grilled swordfish. The swordfish can be topped with pats of butter and drizzled with the Salmoriglio sauce, creating a juicy and delectable dish.
- Relish: A simple way to add flavour to swordfish is to top it with relish. There are many different types of relish that can be used, such as tomato, pickle, or herb relish.
These toppings can be used on their own or in combination, depending on your taste preferences and the desired level of flavour complexity. Experimenting with different toppings and sauces can enhance the dining experience and make swordfish a delicious and enjoyable meal.
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Swordfish cooking times
Swordfish is best cooked like a fine steak—on the rarer side. Overcooking swordfish will turn it dry and flavorless. It's important to keep in mind that cooking times will vary depending on the size and thickness of the swordfish steaks.
When pan-searing swordfish, heat olive oil in a non-stick pan over medium-high heat until very hot. This should take a few minutes. Add the swordfish steaks to the pan and flip them every 2 minutes. The swordfish should be cooked until the centre registers 130°F (53°C) on a thermometer, which should take 5 to 7 minutes depending on the size of the steaks. The swordfish will continue to cook off the heat, with its internal temperature quickly rising to 140°F (60°C) within a few minutes due to carry-over cooking.
When grilling swordfish, heat a charcoal grill and oil the grates. Marinate the swordfish steaks for 10 to 15 minutes or season them with salt and pepper and rub with extra virgin olive oil. Grill the swordfish steaks on high heat for 5 to 6 minutes on one side, then turn them over and grill the other side for about 3 minutes. The swordfish is done when it flakes easily with a fork while maintaining firmness and is slightly pink in the centre.
You can also pan-roast swordfish by searing it in a well-seasoned cast-iron skillet or other oven-safe pan until browned on one side. Then, flip the fish and transfer the pan to an oven preheated to 400°F (204°C) to finish cooking.
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Frequently asked questions
Yes, swordfish can be cooked in a pan.
To pan-sear swordfish, heat oil in a large skillet over medium-high heat. Season the swordfish with salt and pepper, and add it to the pan. Sear the swordfish for about 3 to 8 minutes on each side, or until it reaches an internal temperature of 130-145°F.
A simple sauce can be made by adding butter, garlic, lemon juice, and herbs to the pan after cooking the swordfish. Some people also like to add wine, capers, or olive oil to the sauce.
Swordfish has a low-fat content and can easily become dry, so it's important not to overcook it. It's also recommended to use a non-stick pan that is large enough to hold the swordfish in a single layer. Additionally, try to select swordfish steaks that are of similar size and thickness so that they cook at the same rate.
