Cooking time for swordfish depends on its thickness; once complete, it should be opaque in appearance and flake easily with a fork. A meat thermometer can help determine doneness.
Avoid overcooking swordfish as this will lead to dry and tough meat with no flavor whatsoever. Overcooked fish also loses much of its aroma.
Preheat the Oven
Broiling swordfish requires monitoring the meat to ensure it reaches an appropriate cooking time and temperature. Once removed from the oven, remove from its position before it overcooks to avoid dry and flavorless results. A meat thermometer may help ensure complete cooking; when completed it should flake easily off a fork.
Preheating both your oven and broiler pan will ensure even and swift cooking of your fish steaks. Be sure to season each steak before placing them into the oven, by seasoning it with salt, pepper and paprika for a scrumptious flavorful fillets! Brush it with melted butter once finished preparing before placing at 2 to 3 inches from heat source in oven for 4 minutes then flip and brush again!
Swordfish is an extremely versatile fish, suitable for many preparation methods. From braise, pan fry or grilling it all the way to coating its steaks in bread crumbs with seasonings for an additional crunch when broiled on an open flame, swordfish makes for an enjoyable dining experience!
If you plan on broiling swordfish, make sure your broiler pan is greased with cooking oil or butter before placing the steaks inside of it. Preheat your oven first – this way when they enter your heat source, they should begin caramelizing in just minutes!
Once your fish is ready, place it on a plate and serve with lemon slices, salad or vegetables and even a glass of chilled white wine; its fresh flavors will enhance the experience and increase its appeal.
Swordfish is an excellent seafood choice due to its abundant supply of proteins and omega-3 fatty acids, but should only be eaten sparingly as it contains methyl mercury, which may pose risks for pregnant women and children.
Place the Swordfish on a Rack
Swordfish is an ideal fish to broil because its firm texture stands up well, but overcooking can result in dry texture. To prevent this from happening, keep an eye on cooking time and use a meat thermometer to test doneness. A drizzle of olive oil will also help ensure the fish doesn’t stick to your broiler grates!
Before broiling swordfish, make sure it’s thoroughly patted dry with paper towel. Season the fillets on both sides with salt, pepper, and paprika for extra flavor; or marinate them in a mixture of lemon juice, oil, wine, garlic cloves, parsley leaves and oregano for even more intense flavors.
To serve, place the swordfish on a rack sprayed with nonstick spray in your preheated oven and broil for 3 minutes, turning and broiling for another 4 to 5 minutes or until the fish flakes easily with a fork. You may add crumbled oregano and chopped parsley as garnish before serving if desired.
Swordfish is packed with omega-3 fatty acids, which can help lower cholesterol and reduce heart disease risks. Furthermore, its low saturated fat and rich protein content make it a healthy option. However, due to high mercury levels it should only be eaten occasionally.
When purchasing swordfish, look for thicker cuts with pale cream color with pink tints. If possible, select fish caught within days prior to purchase to ensure optimal quality and freshness.
Swordfish pairs perfectly with many dishes and is perfect when served over pasta, roasted vegetables, rice or salad. Or turn swordfish into an easy bowl meal by adding grains, vegetables and salad to create your perfect combination. Just remember to combine your cooked swordfish with foods low in methyl mercury like brown rice and arugula salad before refrigerating for two days to redistribute juices evenly before enjoying it! For leftovers: store in an airtight container in the fridge to retain flavor!
Broil the Swordfish
Swordfish is a firm fish that cooks quickly under the broiler, but overcooking can result in tough and dry results. To prevent this from happening, it is crucial that you monitor its cooking process by turning it halfway through and checking that its flesh is opaque and flaky before cutting into it with a knife to assess doneness.
Prior to placing the swordfish steaks into the oven, rub both sides lightly with olive oil and season them with salt and pepper for optimal browning and flavor development. If desired, marinate swordfish fillets in an herby herb marinade for even more intense flavors!
Once your oven has been preheated, place the swordfish fillets in a shallow dish that fits on top of a broiler pan. Make sure it can hold both pieces without them touching each other; add additional oil before seasoning them with salt and pepper as desired; garnish paprika as an optional extra step if desired.
Place the swordfish on a broiler pan and cook it for approximately five minutes, flipping once its bottom side has become brown with an oven-safe spatula and cooking for another four minutes on that side before taking out of the oven and serving on dinner plates with sauce drizzled on top.
If you are serving swordfish as the main course, be sure to accompany it with a fresh green salad and some steamed vegetables or potatoes for optimal results. Swordfish provides protein, omega-3 fatty acids and is low in calories and fat content – perfect for light meals! However, like other seafood choices, swordfish does contain trace amounts of mercury so pregnant and nursing mothers should avoid it; otherwise only consume it occasionally (no more than once weekly) for optimal flavor! To achieve the best flavor experience when choosing sustainable fishing practices.
Check the Swordfish
Once the swordfish steaks have reached an appealing color on one side, use an oven-safe plastic spatula to flip them and continue broiling until both sides have turned a lovely shade of brown. To be certain whether or not your swordfish is fully cooked use a digital thermometer with detachable probe to take its internal temperature – when its internal temperature reaches 155 degrees F it is ready.
Longer cooking times should not be recommended as swordfish steaks may dry out and become tough and chewy, plus overcooked swordfish has an unappetizing rubbery texture which lessens its appeal to palates.
Swordfish should be cooked until it becomes opaque throughout and flaky when pinched with a fork, firm to the touch, without raw or red centers and with an interior that exudes an oily sheen typical of well-done fish. It should have an internal glow that indicates well doneness.
To achieve optimal results when cooking swordfish, it is recommended to marinate it beforehand. Doing this will both enhance its flavor and tenderize its meat. Ideally, prepare the marinade ahead of time and brush over your fillets prior to placing them on either the grill or oven.
If you opt for marinating the fish, allow for approximately 30 minutes. When finished marinating, brush fillets with cooking oil or melted butter before placing into a preheated oven.
Flip the swordfish fillets midway through their cooking time to ensure even cooking, then allow the finished fish to rest for about three minutes after it has finished to allow its juices to return and make for more succulent and tender meat.
It may take longer for steaks cooked in an oven than they would when being grilled, depending on their size and thickness, but undercooking should always be preferred, since undercooked swordfish contains harmful bacteria and parasites that could potentially lead to food-borne illness.