Swordfish makes for an excellent weeknight dinner option when cooked correctly; its light texture and flakiness ensures delicious bites every time!
Overcooking can ruin its texture and leave the fish dry and overdone, so for best results follow these easy guidelines for broiling swordfish.
Preheat the Broiler
Swordfish is a meaty fish that cooks quickly on both the grill or under the broiler. With its firm texture, which stands up well during grilling where more delicate varieties may disintegrate, and mild flavor, swordfish is an excellent addition to marinades or sauces. Plus it’s low-cal and provides lean protein. Although swordfish should only be consumed twice weekly due to its high levels of methyl mercury content, eating this seafood regularly can have many health benefits and may reduce heart disease risk significantly.
To broil swordfish, first preheat the oven and grease a baking sheet or broiler pan, before seasoning both sides with salt, pepper and paprika before gently massaging it into the fish with your fingertips. If paprika is unavailable you could use another spice with similar color/look such as sage or rosemary; patting dry with paper towels will complete this step.
Before placing the swordfish on the prepared baking sheet, brush one side with melted butter to help it brown under the broiler while also adding flavor. Cooking spray may work just as well; however, butter provides additional health benefits than spray does.
Once your swordfish is prepared, place it under a broiler approximately two or three inches from its source of heat. Cook for approximately four minutes on one side before flipping and cooking on the second for four more. It should flake apart easily with a fork when done!
Cooking times vary based on the size and thickness of steaks; as a general guideline, broiling fish for five minutes per half-inch of thickness should suffice. You can test doneness by inserting an instant-read thermometer into the thickest part of the fish; however, visually inspecting its color and texture is generally sufficient to indicate when its done.
If you don’t have access to a broiler, another alternative would be a cast iron skillet or baking dish – just beware not to overload the pan as this could cause it to overheat and potentially burn or stick the fish!
Season the Fish
Swordfish has a firm texture that lends itself well to broiling, grilling and pan-frying; making it an excellent choice for fillets, steaks and skewers. Plus, its mild flavor pairs beautifully with fresh herbs and vegetables; such as this recipe featuring swordfish served over white bean stew with sweet onion, asparagus spears and mint leaves – no matter whether using fresh or frozen swordfish! Prep should take no more than 15 minutes total!
To prepare fish for broiling, pat it dry before brushing both sides with oil or another fat to prevent sticking. Season it to taste with salt, pepper or herbs and spices as desired; if using marinades add them just before you plan to cook. When ready, place each steak individually into an individual broiler pan large enough to accommodate it and place the pan directly under your broiler until they become golden-brown and opaque, or 4 to 5 minutes per side for steaks 1/2 inch thick.
When broiling fillets that are less than half an inch thick, reduce broiling time to 2 or 3 minutes per side. A meat thermometer inserted in the center of a swordfish steak should indicate it has reached 155 degrees F to ensure complete and flaky cooking.
Swordfish is an omega-3 fatty acid-rich fish that may help lower the risk of cardiovascular disease. Furthermore, it provides low calories and high proteins – just one 4-ounce serving will contain about 170 Calories!
Be sure to purchase swordfish caught along the East or West coasts of America rather than from other regions, as imported varieties tend to contain higher mercury levels. According to FDA advice, pregnant women and young children should limit how much swordfish they eat; pregnant women may want to follow this rule even more strictly than usual! For added peace of mind it may also be wise to first consume only small bites of seafood such as fish before moving onto other dishes for about 20 minutes to allow your stomach time to absorb any toxins present before diving in full force into your meal without feeling overwhelmed!
Swordfish has a firm texture that stands up well when cooked through broiling, grilling or pan-frying, with its mild flavor complemented by various sides such as sweet potatoes and asparagus spears in a healthy white bean stew or simple green salad. You could even give swordfish fillets an extra special flair by giving them a zesty lemon glaze before topping with chopped parsley leaves before plating for serving!
Cooking times for swordfish will vary depending on its preparation method and thickness. As a general guideline, cook it for about 5-7 minutes per inch of thickness – keep checking regularly to check doneness as overcooked swordfish is often tough and dry while perfectly-cooked swordfish has pale flesh that flaked easily with the edge of a fork.
To ensure a juicy, tender swordfish steak, it is best to marinate the meat for at least several hours in an aromatic marinade that features various popular seafood flavors like ginger or chili flakes. Here is an ideal marinade recipe designed specifically for swordfish steak:
Olive oil brings all the different flavorings together and helps them adhere to the fish. Soy sauce adds umami flavor that rounds out this dish, sherry vinegar adds acidity and sweetness, garlic and oregano add fragrance while lemon zest and juice add a subtle citrusy aroma.
Once your oven and pan are heated up, pour the marinade over your swordfish steaks before placing them into the oven for 5 to 5 1/2 minutes without turning them. The hot pan will cook the underside while the broiler finishes cooking the upper surface resulting in medium-well fish which remains slightly pink yet fully cooked and juicy.
An internal temperature for swordfish should reach 145 degrees F; once reached, remove from heat immediately in order to avoid overcooking.
Rule of thumb when cooking swordfish: cook it until its meat flakes apart easily when poked with a fork, taking care not to overdo it; otherwise it risks becoming dry and chewy. For this reason, let the fish rest for 10 minutes after it has been cooked before serving; this allows the juices in its body to redistribute, giving a more tender texture and better overall results.
When it comes to swordfish, its rest time depends on its thickness. A half inch thick fillet will require 8-9 minutes on both sides for broiling before it should be allowed to cool for 5 more minutes before refrigerating or plating for consumption. Therefore, it is vital that you watch it while it cooks, and should the flesh start becoming too brown or cooked, turn off your broiler immediately and allow some rest time before continuing on its journey.
For optimal swordfish cooking, it is imperative that a meat thermometer be utilized. Achieve an internal temperature of 145 degrees Fahrenheit should indicate full cooking. This will help prevent food poisoning and guarantee safe consumption.
Even without a thermometer, you can still easily cook swordfish by following these steps:
Start by preheating the oven and prepping a baking sheet or broiling pan. Pat dry the fish, brush with oil or cooking spray and season it with salt, pepper and any additional herbs or spices desired.
Once your swordfish is finished, transfer it to a baking sheet or broiling pan and put it under the broiler. Be wary when using glass bakeware dishes as they can explode under high heat; to prevent this happening, look for ovenproof dishes made of ceramic or glass that won’t crack under pressure.
When purchasing fresh swordfish, look for steaks with bright pink colors and no strong fishy aromas. In addition, make sure that it comes from sustainable sources – for guidance, refer to Monterey Bay Aquarium Seafood Watch for help.