How to Cook Swordfish Steaks: Perfect Results Every Time

Perfectly cooked swordfish steaks should reach an internal temperature of 145°F (63°C), with opaque flesh that flakes easily. The best methods are grilling (6-8 minutes per side) or pan-searing (4-5 minutes per side), using high heat to create a flavorful crust while keeping the interior moist and tender.

Master Swordfish Steak Cooking: From Selection to Serving

Nothing beats a perfectly cooked swordfish steak—meaty, flavorful, and versatile enough for any occasion. Whether you're a beginner or an experienced home cook, this guide delivers professional techniques that guarantee restaurant-quality results every time. Follow these steps to transform your swordfish into a showstopper dish that impresses even the most discerning palates.

Why Swordfish Stands Out Among Seafood Options

Swordfish offers a unique combination of meaty texture and rich flavor that sets it apart from more delicate fish varieties. Its firm flesh holds up beautifully to high-heat cooking methods, making it ideal for grilling when other fish might fall apart. Unlike oily fish like salmon, swordfish has a mild, slightly sweet flavor that readily absorbs marinades and seasonings while maintaining its distinctive character.

Selecting Premium Swordfish Steaks

The foundation of an exceptional swordfish dish begins at the market. Look for steaks with these characteristics:

• Color: Bright, ivory to light pink flesh (avoid brown or gray discoloration)
• Texture: Firm to the touch with no soft spots
• Smell: Fresh, clean ocean scent (never fishy or ammonia-like)
• Thickness: 1-1.5 inches ideal for even cooking

According to the FDA's seafood guidelines, swordfish contains higher mercury levels than many fish varieties. The agency recommends limiting consumption to one serving per week for adults and avoiding it completely for pregnant women and young children.

Essential Preparation Techniques

Proper preparation ensures your swordfish cooks evenly and develops maximum flavor:

1. Pat dry thoroughly with paper towels—moisture is the enemy of proper searing
2. Bring to room temperature for 20-30 minutes before cooking for even heat distribution
3. Salt 15 minutes before cooking to enhance flavor and texture (salt draws out moisture that then reabsorbs, creating a more tender result)
4. Oil the fish, not the pan—lightly coat the steak with high-heat oil like avocado or grapeseed

Cooking Method Comparison: Finding Your Perfect Technique

Cooking Method	Time (per side)	Best For	Temperature
Grilling	6-8 minutes	Summer entertaining, smoky flavor lovers	Medium-high (400-450°F)
Pan-Searing	4-5 minutes	Weeknight meals, precise control	High heat (smoking point)
Baking	12-15 minutes	Crowd-feeding, hands-off cooking	400°F oven
Broiling	5-7 minutes	Quick meals, no grill access	High broil setting

Step-by-Step Grilling Instructions (Most Popular Method)

Grilling creates beautiful char marks while keeping swordfish moist inside:

1. Preheat grill to medium-high (400-450°F) with clean, well-oiled grates
2. Season steaks with salt, pepper, and your preferred herbs (try lemon pepper or Mediterranean herbs)
3. Place steaks at a 45° angle to the grates for attractive crosshatch marks
4. Cook undisturbed for 4 minutes, then rotate 90° to create diamond pattern (optional)
5. Cook 2-4 more minutes before flipping—steak should release easily when ready
6. Flip and cook 5-7 minutes more until internal temperature reaches 145°F
7. Rest 5 minutes before serving to allow juices to redistribute

According to the USDA Food Safety and Inspection Service, fish is safely cooked when it reaches 145°F internally or becomes opaque and flakes easily with a fork. Using an instant-read thermometer is the most reliable method for determining doneness.

Alternative Cooking Methods for Different Situations

Pan-Searing for Perfect Weeknight Meals

When outdoor grilling isn't possible, a cast-iron skillet delivers exceptional results:

• Heat skillet until smoking hot before adding oil
• Press steak gently for first 30 seconds to ensure full contact
• Add aromatics like garlic and thyme to the pan during last 2 minutes
• Finish with a squeeze of fresh lemon juice

Baking for Hands-Off Cooking

Ideal when cooking multiple steaks or preparing side dishes simultaneously:

• Preheat oven to 400°F with rack positioned in upper third
• Place seasoned steaks on oiled baking sheet
• Cook 12-15 minutes until just opaque in center
• Broil 1-2 minutes at end for golden top if desired

Avoiding Common Swordfish Mistakes

Even experienced cooks make these critical errors that ruin swordfish:

• Overcooking: Swordfish becomes dry and tough beyond 145°F—remove from heat at 140°F to account for carryover cooking
• Moving too soon: Let the steak develop a crust before attempting to flip (usually 4+ minutes)
• Skipping the rest: Cutting immediately causes juices to escape—always rest 5 minutes
• Using low heat: Swordfish needs high heat to develop flavor without drying out

Serving Suggestions That Elevate Your Dish

Pair your perfectly cooked swordfish with these complementary elements:

• Classic Mediterranean: Lemon-herb sauce, roasted tomatoes, and olives
• Summer Fresh: Mango-avocado salsa with cilantro and lime
• Elegant Dinner: Beurre blanc sauce with asparagus and wild rice
• Simple Perfection: Extra virgin olive oil, lemon wedges, and fresh herbs

For sustainability considerations, the Monterey Bay Aquarium Seafood Watch recommends choosing swordfish caught by harpoon or handline methods, which have lower environmental impact than longline fishing. These methods typically yield higher quality fish with better texture.

Storage and Leftover Tips

Proper handling maintains quality if you're not cooking immediately:

• Store raw swordfish in coldest part of refrigerator up to 2 days
• Place on paper towels inside airtight container to absorb excess moisture
• Refrigerate cooked leftovers within 2 hours
• Reheat gently in oven at 275°F to prevent drying out

Frequently Asked Questions

How do I know when swordfish is done cooking?

Swordfish is perfectly cooked at 145°F internal temperature. The flesh will turn opaque throughout and flake easily with a fork but remain moist. Insert an instant-read thermometer into the thickest part—remove from heat at 140°F as temperature will rise 5 degrees during resting.

Should I marinate swordfish before cooking?

Marinating swordfish for 30-60 minutes can enhance flavor, but avoid acidic marinades longer than 1 hour as they can start to 'cook' the surface. Swordfish's firm texture holds up well to bold flavors—try olive oil, garlic, lemon zest, and herbs for best results.

Why does my swordfish stick to the grill?

Swordfish sticks when the grill isn't hot enough or the grates aren't properly oiled. Ensure your grill is preheated to medium-high (400-450°F) and clean the grates thoroughly before oiling. Pat the fish completely dry and resist moving it until it naturally releases from the grates, usually after 4-5 minutes.

Can I cook frozen swordfish steaks?

While possible, cooking frozen swordfish yields inferior results. Thaw steaks overnight in the refrigerator for best texture. If necessary, cook frozen swordfish by baking at 400°F for 20-25 minutes, but expect less even cooking and potentially drier results compared to thawed fish.

What's the best way to prevent swordfish from drying out?

Prevent dryness by cooking swordfish to just 145°F internal temperature, using high heat for a shorter time, and allowing 5 minutes of resting time after cooking. Marinating in olive oil before cooking helps retain moisture, as does basting with butter or oil during the cooking process.