Here is a concise guide on how to cook swordfish with different methods:
- Pan-Seared Swordfish:
- Pat swordfish steaks dry, season with salt and pepper.
- Heat olive oil in a pan over medium-high heat.
- Sear for about 3-4 minutes per side until golden brown and cooked through.
- Let rest briefly before serving.
- Optional: Add lemon juice, garlic, or fresh herbs for extra flavor.
- Grilled Swordfish:
- Marinate the swordfish steaks with olive oil, lemon juice, garlic, and spices for 15 minutes.
- Preheat the grill to high heat.
- Grill each side 5-6 minutes on one side, then 3 minutes on the other.
- The fish should flake easily but remain firm.
- Serve with lemon and optional chili flakes.
- Baked Swordfish:
- Preheat oven to 375-400°F (190-200°C).
- Season steaks with salt, pepper, and optionally lemon zest.
- Sear briefly in an ovenproof pan for 2-3 minutes per side to develop a crust.
- Bake in oven for 3-15 minutes depending on thickness (commonly 12-15 minutes for 1-inch thick).
- Serve with a lemon-herb butter sauce or a fresh tomato-olive relish.
Additional tips:
- Swordfish cooks quickly; around 7-15 minutes total depending on thickness.
- Avoid overcooking to keep it moist and tender.
- Use simple seasonings like garlic, lemon, capers, and fresh herbs.
- Check doneness when swordfish flakes easily with a fork and is opaque.
These methods produce moist, flavorful swordfish suitable for various dishes from Mediterranean style to simple seared steaks.
