How can I tell when swordfish is done cooking?

The flesh of a swordfish steak should be opaque and just begin to flake with a fork. For best results, use a meat thermometer and aim for an internal temperature of about 145 °F (63 °C), then let it rest a few minutes so the residual heat finishes the cooking.

Can I cook swordfish from frozen?

Yes — you can cook swordfish from frozen, but for even cooking and better texture it’s best to thaw in the fridge overnight, then pat it dry before marinating or searing.

How long should I marinate swordfish?

Because swordfish has a lean, dense texture, you only need to marinate it 15 to 30 minutes (up to 1 hour max) to infuse flavor without breaking down the meat too much. Longer marination can lead to a mushy texture.

Is swordfish healthy to eat regularly?

Swordfish offers high-quality protein, low fat, and beneficial nutrients like selenium and vitamin D. However, it can carry higher mercury levels, so moderation is advised—particularly for pregnant women and children.

What thickness of steak is ideal for swordfish cooking?

For even cooking and good texture, aim for swordfish steaks approximately 1 inch thick. Steaks that are thinner may overcook quickly; thicker ones need more time and care.

10 Delicious Swordfish Recipes You’ll Want to Make Again and Again

Description

A flavorful and straightforward grilled swordfish recipe featuring a garlic lemon marinade that enhances the fish’s natural taste. Perfect for summer cookouts and quick dinners.

Ingredients

Scale

4 swordfish steaks (about 6 oz each)
1/4 cup olive oil
2 tbsp lemon juice
3 cloves garlic, minced
2 tbsp fresh parsley, chopped
Salt and pepper to taste

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Instructions

Mix olive oil, lemon juice, garlic, parsley, salt, and pepper in a bowl.
Coat swordfish steaks with the marinade and refrigerate for 30 minutes.
Preheat grill to medium-high heat.
Grill steaks on each side for 4–5 minutes until opaque and grill-marked.
Serve hot with your favorite sides.

Notes

Use thick-cut swordfish steaks (1–1½ inches) to ensure even grilling. Allow the fish to rest after grilling to retain moisture.

Prep Time: 10 minutes
Cook Time: 10 minutes
Category: Main Course
Method: Grilling
Cuisine: American

Nutrition

Serving Size: 1 steak
Calories: 300
Sugar: 0g
Sodium: 220mg
Fat: 10g
Saturated Fat: 2g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 2g
Fiber: 0g
Protein: 45g
Cholesterol: 95mg