Swordfish is a delicious and nutritious seafood that can be prepared in various ways. Whether you want to bake, broil, grill, or make kebabs with swordfish, you will find that it is easy to cook and has a great flavor. In this article, Trendbbq will show you how to cook swordfish using four different methods, and give you some tips and tricks to make it even better.
1. What is Swordfish and Why Should You Eat It?
The swordfish, a member of the billfish family, is a sizeable migratory fish characterized by its extended, flat, sword-shaped bill utilized for slashing and stunning prey. These creatures can reach lengths of up to 14 feet (4.3 meters) and tip the scales at a maximum of 1,400 pounds (635 kilograms). They inhabit tropical and temperate waters worldwide.
Swordfish is a lean, robust fish with a mildly sweet flavor. Its firm texture makes it suitable for high-heat cooking methods. Furthermore, swordfish is a rich source of protein, omega-3 fatty acids, selenium, vitamin B12, and niacin, all of which contribute to immune system support, brain function, heart health, and skin well-being.
However, it’s essential to be aware that swordfish also contains elevated levels of mercury, which can be harmful when consumed excessively. Therefore, it is advisable for pregnant and breastfeeding women, young children, and individuals with certain health conditions to either avoid swordfish entirely or restrict their consumption to no more than one serving per month.
2. How to Choose and Store Swordfish
When purchasing swordfish, seek out fresh or frozen steaks with a vibrant pink or orange hue. Steer clear of steaks that appear gray, brown, or desiccated. The flesh should exhibit both firmness and moisture, and the skin should possess a glossy, smooth texture. Additionally, the steaks should emit a fresh and mild aroma, devoid of any fishy or sour odors.
Fresh swordfish can be stored in the refrigerator for a maximum of two days or frozen for up to three months. When dealing with frozen swordfish, it is advisable to thaw it in the refrigerator overnight prior to cooking. It is important not to refreeze swordfish once it has undergone thawing.
3. How to Cook Swordfish: Four Easy Methods
There are many ways to cook swordfish, but here are four of the most popular and easy methods:
3.1. Baked Swordfish
Baking swordfish can be a straightforward and convenient cooking method. You have the flexibility to create a luscious sauce using ingredients like butter, wine, lemon juice, garlic, scallions, and crème fraiche, or you can opt for any other sauce or marinade of your preference. Here are the essential steps for baking swordfish:
- Preheat your oven to 350°F (176°C) and grease a 9×13 baking dish with olive oil.
- In a medium-sized skillet, sauté the garlic and scallions in butter. Stir occasionally until the garlic turns golden brown.
- Add the lemon juice and wine to the skillet.
- Gradually incorporate the crème fraiche into the mixture, stirring well after each addition.
- Bring all the ingredients to a boil while stirring continuously.
- Arrange the swordfish steaks in the greased baking dish, making sure there’s some space between them, and they don’t overlap.
- Pour the wine and cream sauce over the swordfish steaks.
- Bake, uncovered, for 20 minutes.
- Remove from the oven and let the swordfish rest for 5 minutes.
- Transfer the swordfish to serving plates and garnish with fresh dill or parsley.
3.2. Broiled Swordfish
Broiling swordfish is another convenient and swift cooking method. You can season the swordfish steaks with salt, pepper, lemon juice, or your preferred spices and herbs. Follow these basic steps for broiling swordfish:
- Position your oven rack to place the broiler pan approximately 6 inches (15 centimeters) from the broiler heating element.
- Set your broiler to the high setting.
- Apply a thin coat of vegetable oil to your broiler pan.
- Season both sides of the swordfish steaks with salt and pepper.
- Arrange the swordfish steaks on the broiler pan, ensuring some space between them for even cooking.
- Broil the fish for 5 minutes.
- Remove the pan from the oven (or pull out the rack to allow for steak flipping).
- Use a spatula to carefully flip the fish over.
- Return the pan to the broiler and cook for an additional 5 minutes.
- Serve promptly, garnishing with fresh parsley or dill and a lemon wedge.
3.3. Grilled Swordfish – How to grill swordfish
Grilling swordfish is an excellent method to infuse it with a delightful smoky essence. You have the flexibility to employ your preferred marinade or spice blend, or simply enhance the steaks with a combination of salt, pepper, and lemon juice. Here are the fundamental steps for grilling swordfish:
- Preheat an outdoor grill to medium heat and lightly grease the grates.
- Season or marinate the swordfish steaks to your liking.
- Grill the swordfish, brushing it frequently with melted butter, until it easily flakes with a fork, typically about 5 to 6 minutes on each side.
- Serve the swordfish hot, and garnish with fresh parsley or dill and a lemon wedge.
3.4. Swordfish Kebabs
Swordfish kebabs offer an enjoyable and vibrant method for preparing swordfish. You have the freedom to select your preferred vegetables or fruits, such as cherry tomatoes, pineapple pieces, bell peppers, onions, mushrooms, or zucchini. Additionally, you can craft a zesty marinade using mustard, garlic, olive oil, lime juice, soy sauce, dill, and rosemary. Here are the fundamental steps for creating swordfish kebabs:
- In a small bowl, whisk together mustard, garlic, olive oil, lime juice, soy sauce, dill, rosemary, and pepper.
- Cut the swordfish into 1-inch (2.5-centimeter) cubes and place them inside a spacious ziplock bag.
- Pour the marinade over the swordfish and securely seal the bag. Refrigerate for a minimum of 30 minutes or extend the marinating time to up to 4 hours.
- Preheat an outdoor grill to medium-high heat and lightly grease the grates.
- Skewer the swordfish cubes onto metal or wooden skewers, alternating them with cherry tomatoes, pineapple pieces, or any other preferred vegetables or fruits, ensuring some space exists between each item.
- Grill the kebabs for roughly 10 minutes, occasionally turning them, until the swordfish is thoroughly cooked, and the vegetables acquire a nice char.
- Serve the kebabs while hot or at room temperature.
4. How to Serve Swordfish
Once your swordfish is cooked to perfection, it’s time to serve it up:
- Garnish: Add a squeeze of fresh lemon juice and a sprinkle of chopped herbs like parsley or dill for a burst of freshness.
- Sides: Swordfish pairs wonderfully with a variety of side dishes, including steamed vegetables, rice, or a light salad
- Enjoy: Invite your family and friends to savor this delightful dish. The tender, flavorful swordfish will speak for itself.
Learning how to cook swordfish is a culinary skill that opens up a world of delicious possibilities. With the right selection, preparation, and cooking method, you can create a memorable seafood meal that will leave your taste buds wanting more. So, don’t hesitate to embark on your swordfish-cooking adventure and treat yourself to a plate of perfectly cooked swordfish.
>>> See more: How to Make Katsu Sauce: A Simple and Delicious Recipe
5. FAQs
5.1. How long to grill swordfish?
Grilling swordfish typically takes about 4-5 minutes per side for each inch of thickness of the fish.
5.2. What is swordfish?
Swordfish is a large, meaty fish known for its firm texture and mild, slightly sweet flavor. Its flesh is white and can be compared to the texture of a steak, making it a popular choice for grilling and pan-searing.
5.3. How should I choose fresh swordfish at the market?
When selecting fresh swordfish, look for moist, translucent, and firm flesh. Avoid fish with a strong fishy odor, as this may indicate it’s not fresh. The flesh should be a pinkish-white color.
5.4. What are the best cooking methods for swordfish?
Swordfish can be grilled, broiled, pan-seared, or even baked. Its firm texture allows it to hold up well to high-heat cooking methods.
5.5. How long should I cook swordfish filets or steaks?
Cooking time depends on the thickness of the filet or steak. As a general rule, cook swordfish for about 4-5 minutes per side for every inch of thickness. The internal temperature should reach 145°F (63°C) to ensure it’s safe to eat.
