Emilie Meyer
Cooking frozen swordfish in an air fryer is a quick and easy way to prepare a delicious and healthy meal. With a simple marinade and the right cooking technique, you can achieve tender and flavourful swordfish steaks with a beautiful texture. The key is to ensure the swordfish reaches an internal temperature of 145°F to avoid overcooking, which can dry out the fish. The air fryer's even heat distribution means no oily pans or messy grills, and your swordfish will be ready in under 20 minutes.
Characteristics and Values Table for Cooking Frozen Swordfish in an Air Fryer
| Characteristics | Values |
|---|---|
| Marinade | Honey, lemon, soy sauce, garlic, rosemary, chicken stock, lemon zest, lemon juice, olive oil, avocado oil |
| Marinade Time | 30 minutes to 24 hours |
| Swordfish Steak Thickness | 3/4" to 1 1/4" |
| Preheat Air Fryer Temperature | 390ºF to 400°F |
| Cooking Time | 10-15 minutes |
| Flipping Halfway | Recommended |
| Final Internal Temperature | 145°F |
| Resting Time | 5-10 minutes |
| Serving Suggestions | Lemon wedges, parsley, olive tapenade, sweet potatoes, diced potatoes, green beans, roasted asparagus |
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What You'll Learn
Choosing the right swordfish steak
When choosing swordfish steaks, there are a few things to keep in mind to ensure you get the best results. Firstly, if you're buying frozen swordfish, make sure the steaks are wrapped airtight to maintain their quality. On the other hand, if you're opting for fresh swordfish, pay attention to the sell-by date and inspect the steaks closely. Look out for any discolouration, a slimy film, or a mushy texture, as these could indicate that the swordfish is not fresh.
When selecting swordfish steaks, aim for a thickness of around 3/4 to 1 inch. This thickness ensures even cooking and allows you to create a beautiful sear on the outside while maintaining a moist and tender texture on the inside. If you come across a larger steak that's about a pound, you can cut it in half to get two similarly sized steaks that will cook at the same rate.
It's also a good idea to choose swordfish steaks that are as close in size and thickness as possible. This ensures that they cook evenly and helps you avoid the challenge of having some pieces overcooked while others are undercooked. If you encounter a steak that is more than 1.5 inches thick, you can always slice it horizontally to get two steaks of the ideal thickness.
When it comes to cooking, remember that swordfish is quite meaty and firm. This makes it perfect for various cooking methods, including pan-searing, grilling, or skewering for kabobs. However, it's important not to overcook swordfish, as it can become dry and flavourless. Treat swordfish like a rare steak, using high heat and flipping it only once during the cooking process.
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Marinating the swordfish
There are many different marinade options you can use to flavour your swordfish. A simple marinade of olive oil, lemon pepper seasoning, and lemon wedges to garnish is a great way to complement the fish's naturally mild flavour. You can also try a marinade with garlic and fresh herbs like rosemary to add an aromatic flavour and help tenderize the meat. For a more unique flavour, try a mixture of honey, lemon, and soy sauce. If you're looking for something spicy, a blackened seasoning of smoked paprika, onion powder, garlic powder, black pepper, kosher salt, brown sugar, cayenne pepper, basil, thyme, and oregano will do the trick.
To prepare the swordfish for marinating, pat the steaks dry with a paper towel. Removing excess moisture means the heat will conduct more effectively, and the steak will cook more evenly. Place the steaks in a shallow dish or Ziploc bag and pour in your chosen marinade. Turn the steaks to coat them, or if using a bag, seal it closed and shake to ensure the steaks are fully covered. Refrigerate the swordfish for at least one hour, or up to eight hours. Do not exceed eight hours, or the fish will take on a mushy texture.
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Preheating the air fryer
Preheating your air fryer is the first step in cooking frozen swordfish. It is important to ensure your air fryer is preheated to the correct temperature to ensure your swordfish cooks evenly and efficiently. Set your air fryer to 400°F/204°C and allow it to preheat. This temperature is ideal for cooking swordfish as it will ensure the outside is cooked to a perfect crisp while the inside remains moist and tender.
Depending on the model of your air fryer, the preheating time will vary. Most air fryers will take around 3-5 minutes to preheat. You can check if your air fryer has reached the correct temperature by using the temperature probe often included with the air fryer. Alternatively, you can use an instant-read thermometer to check the temperature. Place the probe or thermometer in the centre of the air fryer basket to get an accurate reading.
If your air fryer does not have a preheat setting, you can simply turn it on and set it to the desired temperature. Allow it to run for a few minutes until it reaches the set temperature. This method may take slightly longer, but it will ensure your air fryer is ready for cooking.
Once your air fryer has preheated to the correct temperature, you can proceed to the next steps of cooking your frozen swordfish. Remember to adjust the cooking time accordingly to account for the frozen state of the swordfish.
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Cooking the swordfish
First, pat the swordfish steaks dry with a paper towel. This helps the marinade to stick to the fish. You can marinate the swordfish in a mixture of honey, lemon, soy sauce, and fresh herbs like rosemary, or garlic. Leave the fish to marinate for at least 30 minutes, and up to 8 hours. The longer you leave it, the more tender and flavourful it will be.
Next, preheat your air fryer to 400°F/204°C. Place the swordfish steaks in the air fryer basket, leaving a little space between each steak so that the hot air can circulate. Brush the steaks with olive oil or avocado oil, and season with lemon pepper, salt and pepper, or a blackened seasoning mix of smoked paprika, onion powder, garlic powder, black pepper, kosher salt, brown sugar, cayenne pepper, basil, thyme and oregano.
Cook the swordfish for 10 minutes, flipping halfway through. If your swordfish is frozen, add an extra 3-5 minutes to the cooking time. The swordfish is done when it reaches an internal temperature of 145°F/63°C. Check this with a meat thermometer. The swordfish should be slightly pink in the centre and flaking.
Finally, remove the swordfish from the air fryer and let it rest for 5-10 minutes before serving. Serve with lemon wedges and fresh parsley, or a bright olive tapenade.
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Storing the cooked swordfish
Refrigerating Cooked Swordfish:
- Allow the cooked swordfish to cool down: Before storing, let the swordfish come to room temperature. Place it on a clean surface or wire rack to cool down for no more than two hours.
- Store in an airtight container: Once cooled, transfer the swordfish to an airtight container. Make sure the container is clean and dry to prevent any bacteria from growing.
- Refrigerate: Place the airtight container with the swordfish in the refrigerator. It is best to store it in the main body of the refrigerator, where the temperature is more consistent.
- Consume within three days: Cooked swordfish can be safely stored in the refrigerator for up to three days. After that, it is recommended to discard it to prevent foodborne illnesses.
Freezing Cooked Swordfish:
- Wrap tightly: If you plan to store the cooked swordfish for longer than three days, consider freezing it. Wrap the swordfish tightly in plastic wrap and foil to prevent freezer burn.
- Place in a sealable freezer bag: Put the wrapped swordfish in a sealable freezer bag to protect it from moisture and odours in the freezer.
- Label and date the package: Before placing it in the freezer, label the package with the date it was frozen. This will help you keep track of how long it has been frozen.
- Freeze for up to three to four months: Cooked swordfish can be safely frozen for up to three to four months. After that, the quality may deteriorate, and it may develop an unpleasant texture or taste.
- Thaw safely: When you are ready to consume the frozen swordfish, thaw it safely by transferring it to the refrigerator until it is fully thawed. Alternatively, you can submerge the sealed swordfish in cold water to speed up the thawing process.
Remember, it is crucial to maintain the proper temperature and storage conditions to ensure the swordfish remains safe and fresh. Always check the internal temperature of the swordfish before consuming it, which should be a minimum of 145°F (63°C).
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Frequently asked questions
It takes around 13-15 minutes to cook frozen swordfish in an air fryer. The FDA recommends cooking it to an internal temperature of 145°F.
First, brush the swordfish with olive oil and season with lemon pepper or any other seasoning of your choice. Preheat the air fryer to 390-400°F and place the swordfish in the basket. Cook for 10 minutes, flipping halfway through. Increase the cooking time by 3-5 minutes if the swordfish is frozen.
The best way to check if the swordfish is cooked is by using an instant-read thermometer. Insert it into the thickest part of the swordfish steak and ensure that the internal temperature reaches 145°F.
Yes, you can marinate frozen swordfish. However, it is recommended to defrost the swordfish first as it will absorb the marinade more effectively. Marinate the swordfish for at least 30 minutes or up to 24 hours for deeper flavors.
