Got swordfish and not sure how to cook it? Try this flavor-packed easy swordfish recipe! The meaty, tender flesh shines when it’s coated in spices and simply pan-fried with garlic, butter and lemon. Top with briny capers for a salty pop, and it makes for a simple and memorable meal! Fish is always a big hit in our house, and this swordfish went over very well (even with the kids!).
Ingredients for this swordfish recipe
Swordfish is a fish with a long, sword-like bill. It can swim at up to 50 miles per hour, making it one of the fastest predators in the ocean. Swordfish has a meaty texture, and tastes rich, mild, and almost sweet: the effect is almost like a cross between tilapia and scallops. The meat is very tender and sold as steaks. This type of fish tastes delicious with only a bit of seasoning and a quick pan sear until its tender. Here are the ingredients in this swordfish recipe:
Swordfish, wild caught if possibleGarlic powder, onion powder, celery seed, and kosher saltOlive oilButterGarlic CapersLemon juice
Is swordfish healthy?
Swordfish is a nutrient-rich lean protein that is part of a healthy diet in moderation: it’s packed with health benefits like omega 3’s, Vitamin B and D, and more. It does contain higher levels of mercury than other fish, so it’s healthiest to eat it occasionally (once per week or less) or avoid it if you are pregnant. Keep in mind cooking the fish reduces mercury content by up to 30%.
Tips for cooking swordfish
This fish is quick and easy to cook: there are just a few things to note about cooking time and temperature! Here are a few tips for cooking swordfish:
Variation: grill it!
Swordfish also works grilled! You can use the same basic principles as pan searing the fish. Preheat a grill to medium-high heat (375 to 450°F). Grill the steaks over indirect heat for 3 to 4 minutes, until it releases from the grates. Flip and cook another 3 to 4 minutes, until the fish is tender and just cooked through and the internal temperature is about 140°F. Allow to rest 2 minutes before serving.
Tips for buying swordfish
Swordfish are typically fished responsibly and are a good choice for consumers concerned about sustainability (source). When you’re buying swordfish, here are some best practices to consider:
Swordfish was once overfished but is now considered a success story with healthy populations in the North Pacific and North Atlantic.Buy wild caught swordfish if possible. Look for US troll line caught Swordfish, Monterey Bay Aquarium Seafood Watch.
More fish recipes
Fish makes a quick and healthy dinner idea! Here are a few more tasty fish recipes to try:
Make Brown Sugar Salmon, Stuffed Salmon or Pan Seared SalmonGo for this Easy Chilean Sea Bass or Mahi Mahi RecipeOpt for Fried TilapiaTry Easy Salmon Steaks or Perfect Tuna SteakGo for more 25 Easy Fish Recipes
This swordfish recipe is…
Gluten-free and pescatarian. For dairy-free, use dairy-free butter. 5 from 1 review
