Tiffany Haney
Swordfish is a unique, meaty fish with a firm texture and a mild flavour. It is an excellent option for those who want to enjoy the health benefits of fish without the strong, fishy smell. Pan-frying is a popular way to cook swordfish, as it creates a flavorful crust while keeping the interior moist and tender. This method is also quick and easy, making it a perfect option for a weeknight dinner. The key to successfully pan-frying swordfish is to ensure that the fish is not overcooked, as this can result in a rubbery texture. Additionally, choosing the right oil and seasoning can enhance the flavour and presentation of the dish.
| Characteristics | Values |
|---|---|
| Pan-frying method | Heat oil in a pan over medium-high heat until shimmering and just beginning to smoke. |
| Swordfish preparation | Pat dry, season with salt, pepper, and other seasonings. |
| Cooking time | 3-7 minutes on each side, depending on the thickness of the steaks. |
| Internal temperature | 130-145°F (54-63°C). |
| Resting time | A few minutes to finish cooking and prevent juices from pooling on the serving plate. |
| Serving suggestions | Lemon wedges, lemon caper sauce, fresh salsa, pico de gallo, roasted vegetables, rice, potatoes, or a side salad. |
| Storage | Can be frozen and stored for up to 2-3 months. |
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What You'll Learn
Swordfish steak preparation
Swordfish is a meaty, firm, and slightly sweet fish that can be pan-fried or seared. Here is a step-by-step guide to preparing swordfish steaks:
Selecting Swordfish Steaks
Choose fresh swordfish steaks that are about 8 ounces each and have a thickness of 3/4 to 1 inch. If you are using frozen swordfish steaks, make sure to thaw them overnight in the refrigerator, then pat them dry with paper towels to remove excess moisture. You can also leave the frozen swordfish on the counter for 10-15 minutes after marinating to bring it to room temperature.
Seasoning
Pat the swordfish steaks dry with paper towels, then season both sides generously with salt, pepper, and other seasonings of your choice, such as lemon pepper, Greek salt-free seasoning, or Cajun seasoning. You can also brush the fish with melted butter or oil before cooking to help with flipping and to add flavour. Leave the seasoned swordfish steaks covered for 30 minutes.
Heating the Pan
Use a heavy-bottomed skillet or a non-stick pan that is wide enough to hold the steaks in a single layer. Heat the pan over medium-high heat and add oil, such as olive oil, avocado oil, or coconut oil. Heat the oil until it is shimmering and just beginning to smoke. Be careful not to let the oil smoke too much, as it will be too hot.
Cooking the Swordfish Steaks
Place the swordfish steaks in the pan, skin side down, and sear for 3 to 5 minutes on the first side. Flip the steaks and cook for another 3 to 4 minutes on the second side, flipping every 2 minutes. The swordfish is ready when it is opaque and just cooked through, with an internal temperature of 130°F to 145°F. Remove the steaks from the pan and let them rest on a plate or a separate dish before serving.
Serving
Swordfish steaks can be served on their own, simply seasoned with salt and cooked in olive oil, or with a squeeze of lemon juice. For a more special meal, you can make a garlic lemon butter sauce or a lemon caper sauce. Serve the swordfish steaks with roasted vegetables, a light side salad, rice, or potatoes.
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Pan-frying methods
Pan-searing is one of the best methods for cooking swordfish steaks, as it quickly sears the exterior, locking in the juices and creating a flavorful crust, while the interior remains moist and tender. It is important to note that swordfish should not be overcooked, as it can become rubbery and hard to chew.
- When choosing swordfish fillets to pan-fry, select pieces that are equal in thickness and size to ensure even cooking.
- Before cooking, pat the swordfish steaks dry with paper towels and season both sides generously with salt and pepper. Some recipes suggest using lemon pepper or a Greek salt-free seasoning.
- Heat a non-stick pan or skillet on medium-high heat and add olive oil, avocado oil, or another oil of your choice. You can also use butter or brush the fish with melted butter before cooking.
- Once the oil is shimmering and just beginning to smoke, add the swordfish steaks to the pan, placing them skin side down to cook more evenly.
- Sear the swordfish steaks for 3 to 5 minutes on each side, flipping every 2 minutes. The cooking time may vary depending on the thickness of the steaks, so it is recommended to use a thermometer to check the internal temperature.
- The swordfish is cooked when the internal temperature reaches 130°F (54°C) to 145°F (63°C). Remove the steaks from the pan and let them rest for a few minutes before serving.
- For a simple dish, serve the swordfish with a squeeze of lemon juice or a garlic lemon butter sauce. It can be paired with roasted vegetables, rice, or a light side salad.
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Cooking times and temperatures
Swordfish is a dense, solid, and forgiving fish that can be cooked in a pan. The cooking time and temperature depend on the size and thickness of the swordfish steak. It is recommended to use a thermometer to check the internal temperature of the fish, which should be 130 °F in the centre. After removing the fish from the heat, the internal temperature will continue to rise to 140 °F due to carryover cooking.
To achieve the desired temperature, heat a pan to a medium-high heat with olive oil, avocado oil, or coconut oil. Once the oil is hot, add the swordfish steaks and cook for 2-3 minutes on each side, flipping every 2 minutes. For thicker steaks, add an extra minute or so to the cooking time. The swordfish is ready when it is opaque and just cooked through, with a golden exterior and a moist, tender interior.
It is important to not overcrowd the pan and to only flip the steaks when they lift easily. Additionally, the pan should be hot before adding the fish to achieve a beautiful sear. A heavy-bottomed skillet made of stainless steel or cast iron is ideal for retaining heat.
After removing the swordfish from the pan, let it rest for a few minutes before serving. This allows the swordfish to finish cooking and for the juices to settle, preventing them from pooling on the serving plates. The swordfish can be served as-is or with toppings such as lemon wedges, fresh salsa, salsa verde, or pico de gallo.
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Resting and serving
Resting the Swordfish:
After pan-frying, the swordfish steaks need to be rested for a few minutes. During this time, the swordfish will finish cooking, and some juices may pool around it. If you don't want the juices on your serving plate, rest the steaks on a separate dish before plating. The USDA-recommended temperature for swordfish is 145°F, and the temperature will continue to rise to this level while the steaks are resting.
Serving the Swordfish:
Swordfish tastes great on its own, lightly salted, and cooked in olive oil. It is tender and juicy, and no knife is needed. If the swordfish is fresh and of high quality, it will be especially tender. You can also serve it with lemon wedges, fresh salsa, salsa verde, or pico de gallo.
For a special meal, you can make a simple garlic lemon butter sauce. Heat a pan to medium-low and add butter. When melted, add minced garlic and saute for 30-40 seconds without browning the butter or garlic. Then, add lemon juice, mix, and let it bubble for a few seconds before turning off the heat. Finally, mix in finely chopped parsley and pour the sauce over the swordfish steaks. Serve with roasted vegetables or a light side salad.
You can also serve swordfish with a lemon caper sauce, a simple butter sauce, or hollandaise sauce. It goes well with roasted vegetables, rice, or a side salad.
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Accompanying dishes
Swordfish is a steaky, slightly sweet, firm fish with a great flavour. It is a versatile dish that can be served with a variety of sides and sauces.
A simple option is to serve the swordfish with a squeeze of lemon juice. This can be enhanced with a garlic butter sauce, made by heating butter in a pan, adding garlic, lemon juice, and herbs, and serving alongside the fish.
Swordfish also pairs well with roasted vegetables, such as asparagus, broccoli, or green beans. It can also be served with rice, such as brown rice, or cauliflower rice. For a more filling meal, swordfish can be served with roasted baby potatoes and almonds.
For a more complex flavour, swordfish can be served with a lemon caper sauce, made by adding chicken broth or seafood stock, lemon juice, and capers to the garlic butter sauce. This sauce can also be made without the butter, creating a lighter option to serve with a side salad.
Swordfish can also be used as a filling for fish tacos, served with Greek salad, or topped with homemade mango salsa, pico de gallo, or hollandaise sauce.
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Frequently asked questions
To pan-fry swordfish, heat olive oil in a skillet or non-stick frying pan over medium-high heat until the oil is shimmering and just beginning to smoke. Add the swordfish steaks and sear each side for 3 to 5 minutes, or until the internal temperature reaches 130°F to 145°F.
The swordfish should be pan-fried until it reaches an internal temperature of 130°F in the centre. Off the heat, the swordfish’s internal temperature will continue to rise to 140°F within a few minutes. The swordfish is cooked when it is opaque and has a juicy texture.
To prevent the swordfish from sticking to the pan, brush the fish with melted butter or oil before cooking. Adding oil to the pan as it preheats on high heat will also help.
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