Cooking Perfect Swordfish Steaks: Tips and Tricks

If you’re a seafood enthusiast, then a swordfish steak is probably on your list to try. Cooking swordfish steak can be tricky because it’s a thick, meaty fish that requires the right temperature and cooking time to avoid overcooking or drying it out. But with the right tips and tricks, you can make swordfish steaks that are juicy, succulent, and full of flavor. In this article, we’ll share our top tips and tricks for cooking perfect swordfish steaks.

Cooking Perfect Swordfish Steaks: Tips and Tricks | Eat Urban Garden
Cooking Perfect Swordfish Steaks: Tips and Tricks

What is Swordfish

Swordfish is a large predatory fish with a firm, meaty texture and a mild, slightly sweet flavor that makes it perfect for grilling or broiling. It is a highly migratory species found in the Atlantic, Indian, and Pacific oceans, and is a popular choice among seafood lovers worldwide. Its unique appearance and size make it a fascinating fish to catch and cook.

The Appearance of Swordfish

Swordfish are named for their distinctive flat, sword-like bills, which they use to stun and kill their prey. They are typically gray-brown in color with a single dorsal fin and a long, pointed tail. Swordfish can grow up to 15 feet in length and weigh as much as 1,400 pounds, making them one of the largest fish in the ocean. Their flesh has a striking bright pink color when raw and turns beige when cooked.

  • Swordfish is a dense fish that holds up well on the grill or in the oven.
  • The texture is often compared to that of red meat due to its thickness and firmness.

How to Choose the Best Swordfish

Swordfish steaks are a delicious and healthy dinner option. But how do you know which fish to choose at the grocery store or seafood market? Here are some tips on choosing the best swordfish steaks:


When picking out your swordfish steaks, look for pieces that are shiny and firm. The color should be bright and reddish-brown, and the fish should have a fresh, oceanic aroma. Make sure there are no dark spots or signs of discoloration, which could indicate that the fish isn’t fresh.

Size Matters

When it comes to swordfish, bigger isn’t always better. Large swordfish can contain higher levels of mercury, which can be harmful to humans in large doses, particularly for pregnant women. Smaller swordfish typically have lower levels of mercury. Stick to fish that are less than 200 pounds, and you should be good.


With overfishing being a concern around the world, choosing sustainable fish options is becoming increasingly important. When selecting swordfish, look for the blue MSC label, which indicates that the fish was caught using sustainable methods. If that label isn’t available, ask the seafood team if the fish came from a sustainable source or avoid buying it altogether.

What are the Best Seasonings for Swordfish

If you’re wondering what seasonings would bring out the flavors of your swordfish steak, you’ve come to the right place. Swordfish is a popular type of fish for grilling or searing, and it can be seasoned with many different ingredients to bring out its natural flavors and enhance its taste. Here are some of the best seasonings that you can use to make your swordfish steaks even more delicious:

Lemon and Garlic

Lemon and garlic are some of the most popular seasonings for fish, and for a good reason. The acidic taste of the lemon cuts through the oiliness of the fish, while the garlic adds a rich, savory flavor. You can drizzle lemon juice over your swordfish steaks before grilling them, or you can make a lemon-garlic marinade. To make the marinade, mix lemon juice, garlic, olive oil, salt, and pepper in a bowl and marinate the swordfish steaks for at least an hour before grilling.


Herbs, such as thyme and rosemary, can also be used to season swordfish steaks. These herbs add a complex flavor to the fish that enhances its taste without overpowering it. You can finely chop the herbs and sprinkle them over the swordfish steaks before grilling or you can add them to a marinade along with other ingredients.


If you’re looking to add some extra heat and flavor to your swordfish steaks, spices like paprika, cumin, and chili flakes are great options. These spices add a smoky and peppery taste to the fish that complements its natural flavor nicely. You can sprinkle the spices over the swordfish steaks before grilling or add them to a marinade, depending on your preference.

How to Prepare Swordfish Steaks for Cooking

Swordfish steaks are a delicious and healthy protein that make for a great meal any time of year. To ensure that your swordfish steaks come out perfectly every time, it’s important to properly prepare them for cooking. Here are some tips on how to do just that:

Step 1: Rinse the Swordfish Steaks

Before you can season your swordfish steaks, you’ll need to rinse them under cold water. This will help to remove any dirt or debris that might be on them. It will also help to remove any slime that might be present, which can give the fish an unpleasant taste. Be sure to rinse the steaks thoroughly, and pat them dry with paper towels when you’re finished.

Step 2: Season the Swordfish Steaks

Once you’ve rinsed and dried your swordfish steaks, it’s time to season them. To do this, you’ll need a mixture of olive oil, lemon juice, garlic, salt, and pepper. Mix these ingredients together in a small bowl, and then brush the mixture onto both sides of each steak. Be sure to use all of the mixture; this will help to infuse the fish with plenty of flavor.

Step 3: Let the Swordfish Steaks Rest

After seasoning your swordfish steaks, it’s important to let them rest for a little while. This will help to ensure that they absorb all of the flavors from the seasoning. You can let your steaks rest for anywhere from 15 minutes to an hour, depending on how much time you have and how much flavor you want to infuse them with.

Step 4: Choose the Right Cooking Method

Finally, it’s time to cook your swordfish steaks. There are a number of different ways to do this, including grilling, broiling, baking, and pan-frying. Each method has its own advantages and disadvantages, so it’s important to choose the one that’s right for you. You may want to experiment with different methods until you find the one that works best for your tastes and cooking style.

With these tips, you should be able to prepare perfect swordfish steaks every time. Remember to rinse and dry the fish, season it thoroughly, let it rest, and choose the right cooking method for your tastes. You’ll be rewarded with delicious, healthy, and flavorful fish that’s sure to please your family and friends.

How to Grill Swordfish Steaks to Perfection

If you’re looking for a delicious, flavorful, and healthy meal, then swordfish steaks are a great choice. These firm and meaty steaks are perfect for grilling, and with the right preparation and technique, you can cook them to perfection every time. Here’s what you need to know:


Before you start grilling your swordfish steaks, it’s important to properly prepare them. Start by rinsing the steaks under cold water and patting them dry with paper towels. Then, season them generously with salt, pepper, and any other seasonings you prefer. Let the steaks sit at room temperature for about 10-15 minutes before grilling.

Grilling Technique

When it comes to grilling swordfish steaks, high heat is key. Preheat your grill to the highest heat setting, and brush the grates with oil to prevent sticking. Place the steaks on the grill, and cook them for 3-4 minutes per side. You’ll know the steaks are ready to flip when they release easily from the grill grates and have nice grill marks.


It’s important not to overcook swordfish steaks, as they can easily become dry and tough. The best way to check for doneness is to use a meat thermometer. The internal temperature should reach 145°F (63°C) for the perfect medium-rare, or 160°F (71°C) for medium. If you don’t have a meat thermometer, you can also check for doneness by visually inspecting the steaks. They should be opaque and firm to the touch, with a slightly pink center.

Serving Suggestions

Swordfish steaks are delicious on their own or with a simple squeeze of lemon juice, but there are also many ways to dress them up. Try topping them with a citrus salsa, a creamy avocado sauce, or a flavorful chimichurri sauce. Serve them alongside roasted vegetables, a fresh salad, or some crusty bread to mop up the juices.

What are Some Delicious Swordfish Pairings

Swordfish is a versatile and delicious fish that can be paired with a variety of different flavors and ingredients. Here are some ideas for delicious swordfish pairings:

1. Roasted Vegetables

Swordfish goes well with a variety of roasted vegetables, such as zucchini, bell peppers, and cherry tomatoes. Simply chop your vegetables, drizzle them with olive oil, and roast in the oven until tender. Serve them alongside your swordfish for a healthy and delicious meal.

2. Garlic Butter

Garlic butter is a classic pairing for swordfish. To make it, simply melt some butter in a saucepan and sauté some garlic until fragrant. Drizzle the garlic butter over your cooked swordfish for a rich and flavorful meal.

3. Risotto

Swordfish pairs well with a variety of grains, and risotto is a particularly delicious option. To make a swordfish and risotto dish, simply cook your risotto as usual and top with a grilled or seared swordfish steak. You can also add some roasted vegetables to make the dish even more flavorful.

4. Fresh Green Salad with Tangy Vinaigrette

A fresh green salad is a great way to balance out the rich flavor of swordfish. Toss some baby greens with a tangy vinaigrette made from olive oil, red wine vinegar, Dijon mustard, and a pinch of salt and pepper. Serve your swordfish steak on top of the salad for a light and refreshing meal.

5. Lemon and Herb Sauce

Lemon and herbs are a classic pairing for fish, and swordfish is no exception. To make a lemon and herb sauce for your swordfish, simply mix together some lemon juice, olive oil, chopped fresh herbs (such as parsley, basil, and thyme), and a pinch of salt and pepper. Drizzle the sauce over your cooked swordfish for a bright and flavorful meal.

6. Grilled Pineapple Salsa

For a tropical twist on swordfish, consider pairing it with a grilled pineapple salsa. Simply grill some fresh pineapple and chop it into small pieces. Mix the pineapple with some chopped red onion, cilantro, jalapeño, and lime juice. Serve the salsa alongside your grilled swordfish for a sweet and savory meal.

Thanks for Reading!

We hope you enjoyed learning all about cooking perfect swordfish steaks with our tips and tricks. Remember, the key is to prepare the fish properly and cook it just right to ensure it’s tender and flavorful. With a little practice and patience, you’ll be serving up delicious swordfish steaks in no time. Don’t forget to come back to our site for more helpful cooking tips and recipes!

Cooking Perfect Swordfish Steaks: Tips and Tricks

Learn how to cook the perfect swordfish steaks with our expert tips and tricks. From preparation to cooking, we’ll show you the steps to get tender and flavorful results every time.

  • 4 swordfish steaks (6-8 oz each)
  • 2 tbsp olive oil
  • 2 cloves garlic (minced)
  • 1 tsp dried oregano
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 1 lemon (cut into wedges)
  1. Prepare the swordfish steaks by trimming any skin or bones, and patting them dry with paper towels. Brush each steak with olive oil and season with garlic, oregano, salt, and pepper.
  2. Preheat your grill to medium-high heat and oil the grates to prevent sticking.
  3. Grill the swordfish steaks for 4-5 minutes on each side or until they are cooked through and opaque. Remove from heat and let rest for a few minutes.
  4. Serve the swordfish steaks with lemon wedges and enjoy!
Main Course
swordfish, cooking tips, seafood, grill, healthy

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