BF 101: Swordfish
When it comes to seafood, swordfish is about as close to a classic steak as you can get. Its firm and meaty texture is reminiscent of a traditional beef filet, and its mild flavor is far from fishy. In addition to being a wonderful source of selenium, a praised micronutrient, swordfish is also loaded with zinc and Omega-3s. Despite being a dense and hearty fish, swordfish is lean and low in calories. That being said, it is still packed full of protein.
Though swordfish isn’t as common as salmon or halibut, it is pretty easy to prepare. From pan-searing to broiling, here are our favorite tips and tricks for cooking a tasty and tender swordfish steak!
How to Cook
Looking to give your swordfish a golden glow? In addition to being simple, pan-seared swordfish results in a decadent taste and texture. Start by patting your swordfish steaks dry and ensuring that your fillets are free of excess skin. Then, sprinkle both sides of your swordfish with salt and pepper. In a pan, heat some olive oil over medium-high heat before adding the swordfish. Flip your fish every two minutes, cooking each side until the internal temperature is at 130 degrees Fahrenheit. Depending on the thickness of your steaks, it should take about seven minutes total.
Bring on the bold flavors by grilling your swordfish at your next summer BBQ. Start by coating the grates of your grill with avocado oil to prevent your fish from sticking. As your grill heats up, rub extra virgin olive oil all over the steaks and season with salt and pepper. Grill your swordfish for about 5 to 6 minutes on one side before flipping it over and grilling it for an additional 3 minutes. The exterior should be slightly brown and fish should flake with ease.
Since swordfish steaks are rather firm, they turn out beautiful when broiled. First, bring your oven to broil, baste your swordfish steak in olive oil, and then season with salt, pepper, and any additional spices. Arrange your fillets on a baking sheet and place them directly under the broiler in the center of the rack. Cook your fish for about 3 minutes and then flip it to the other side. Broil for 3 more minutes and serve with your desired sides.
To Marinade or Not to Marinade?
Though some like to keep it simple with salt and pepper, marinating your swordfish steaks results in a more complex and enticing flavor profile. Since swordfish is milder, marinating your fish before cooking can take its taste to the next level. A great way to balance out the thick and meaty texture of swordfish is to pair it with a citrus-forward marinade. Keep in mind that the acidity in lemons and limes can actually “cook” your fish, so you never want to marinate it for more than an hour tops. For a refreshing and bright marinade, mix 3 tablespoons of butter, 1 tablespoon of olive oil, and the juice of one lemon in a bowl. Marinate your swordfish steaks for 20 minutes to an hour before cooking and enjoy a zesty and filling meal.
Feeling inspired? Tag us @bristolfarms – we can’t wait to see your creations.