How To Cook Swordfish Steaks!

By | January 2, 2018

Swordfish (Xiphias gladius) are also known as broadbills are best characterized by a long flat bill. They can grow to several feet and weigh up to hundreds of pounds. They are highly migratory and predatory fish. Swordfish lose all their teeth and scales before they reach adulthood which enables them to swim smoothly. They are found in most of the world’s oceans, Indian Ocean, Pacific ocean, Atlantic ocean. They seem to prefer warmer temperatures but are found in cooler waters too. They usually migrate to warmer waters during the winter and can be found in cooler waters during summer. Swordfish are known for their many health benefits as they are rich in minerals and vitamins.

Swordfish nutritional facts

  • A serving of 3 ounces only contains 146 calories.
  • Swordfish is sugar-free.
  • It contains many vitamins such as B-6, vitamin A, vitamin B-12, vitamin D, vitamin E, vitamin K among others.
  • It is high in minerals such as calcium, iron, potassium, magnesium, and sodium among many others.
  • Swordfish helps you meet your nutrient needs while assisting in retaining ideal body weight.
  • Swordfish promotes selenium which plays a significant role in promoting healthy skin and nerve cells.
  • They are rich in amino acids and omega-3 fatty acids and contain no carbohydrates.
  • Swordfish steak helps reduce the risk of cardiac arrests, it also lowers the risk of some cancers, it lowers the risk of depression, it lowers the risk of stroke, and it also reduces blood pressure.
  • It provides the fat-soluble vitamin E and vitamin  D which work to regulate the body’s calcium levels and promotes healthy bones.
  • It contains high proteins and perfect for those following a high protein meal plan as it provides 40 percent of the daily recommended protein for an individual on a 2000 calorie diet.
  • It contains high levels of magnesium which help enhance the duration and quality of your sleep and lowers the risk of sleep disorders.
  • It provides vitamin B-12 which aids in red blood cell formation and DNA synthesis.

Is swordfish steak healthy and safe to eat?

Yes, but only in controlled portions. The fish has high amounts of selenium to counter the mercury in it thus making it safe to consume. An average human being should take at most two servings of swordfish steak a month.

Pregnant mothers, nursing mothers,  young child and women of childbearing age are however warned against it due to its high mercury level as it is a predatory fish. Mercury causes irreversible damage to the fetus by attacking its nervous system leading to developmental delays or brain damage. Due to its high mercury level, lighter women are at a higher risk of mercury from seafood as safe mercury levels are determined by body weight.

Ideas on how to cook swordfish steaks

There are a variety of ways on how to cook swordfish steaks such as grilling, pan searing, broiling, and baking. Most people prefer grilling it. It is also used for stewing as it remains intact due to its meaty texture. Swordfish is not ideal for deep frying or poaching.  When buying swordfish go for the dark red one and avoid the one that appears brown as it is old. Swordfish can be stored frozen up to about three to four months but must be discarded after the time frame.The recipes to make the perfect swordfish steaks are easy to follow and most importantly are of high nutritional value. Their textures create the perfect grilled marks. Swordfish tastes like an excellent steak without the bloodlines. They have become a popular restaurant food due to their high demand as everyone wants a taste of this delicious yet nutritious fish. Swordfish can also be consumed raw.

Below are some recipes that are easy to follow and are at the beginner level on how to prepare the perfect swordfish steaks.

How to cook swordfish steaks

Lemon and butter swordfish steak

Method of cooking: Pan Searing

Servings: 2

Cook time: 30 minutes

Ingredients

  • Two 6-ounce fillets (or one 12-ounce fillet) that are an inch thick
  • Quarter cup white wine (or chicken stock)
  • One tablespoon olive oil
  • One tablespoon butter
  • One clove of garlic
  • Fresh herbs (thyme, sage, rosemary)
  • One large lemon
  • A pinch of salt and pepper to taste(optional)

Instructions

  • Mince the herbs thinly
  • Mince the garlic
  • Squeeze half the lemon and thinly slice the rest
  • Season the fillet with salt and pepper
  • Heat olive oil in a skillet over medium heat until it is hot.
  • Add the swordfish and cook on medium heat for seven minutes
  • Turn the swordfish and cook the other side for seven minutes
  • Add butter to the skillet with the swordfish and cook until melted.
  • Add the garlic, white wine or chicken stock and herbs to the skillet
  • Let it cook for three minutes until there is a notable decrease in the white wine.
  • Remove from heat
  • Serve with broccoli or pasta.
  • Enjoy!

Swordfish in tomato sauce

Method of cooking: Pan Searing

serves: 2

Cook time: 30 minutes

Ingredients

  • Two 6-ounce swordfish fillets
  • One large onion
  • One medium-size green pepper
  • Half tablespoon thyme
  • I tablespoon lemon juice
  • Two tablespoons chopped parsley
  • Four tablespoons olive oil
  • One 8-ounce can of tomato sauce

Instructions

  • Chop the onion and pepper
  • Put two tablespoons of olive oil in a pan and add the onion and pepper
  • Cook until they are brown
  • Remove from pan and put in a bowl
  • Add the swordfish fillet to the pan and cook for three minutes on each side.
  • Add lemon juice, the chopped parsley, thyme on the swordfish fillet
  • Proceed to put the browned onion and pepper around the fish
  • Pour tomato sauce on the fish fillet, around it and over.
  • Cover the pan and let it sit and simmer for ten to fifteen minutes
  • Remove from heat
  • Best served with pasta and a salad
  • Enjoy!

Grilled lime and basil swordfish steak

Method of cooking: Grilling

Serves: 2

Cook time: 20 minutes

Ingredients

  • Two 6-ounce swordfish fillets(one inch thick)
  • Quarter cup olive oil
  • One medium sized lime
  • Handful of basil
  • One garlic clove
  • Salt and pepper to taste(optional)
  • Two medium-size zucchini for a side (optional)
  • Diced tomatoes to garnish (optional)

Instructions

  • Chop the basil and garlic clove finely
  • Squeeze the lime juice
  • Rub the swordfish fillet with salt and pepper
  • Place the seasoned swordfish in a ziplock bag and add the basil, clove and lemon juice.
  • Coat the fish and let it sit to marinate for fifteen to twenty minutes.
  • Prepare the grill meanwhile.
  • Once the fish has marinated, grill on medium heat while brushing with olive oil
  • Grill each side for four to five minutes
  • Cut the zucchini into halves and grill alongside the fish steak.
  • Once ready remove and serve together
  • Garnish with freshly diced tomatoes
  • Enjoy!

Grilled swordfish sandwich

Method of cooking: Grilling

Serves: 2

Cooking time: 20 minutes

Ingredients

  • Two 6-ounce swordfish fillets
  • 8-ounces arugula
  • Quarter cup olive oil
  • Two lemons
  • Two cloves of garlic
  • One tablespoon oregano
  • Salt and pepper to taste
  • Four slices of sandwich bread

Instructions

  • Chop the garlic
  • Squeeze the lemon juice
  • Combine olive oil, lemon juice, garlic and oregano in a jar.
  • Close the jar lid tight, shake the mixture and place in the refrigerator.
  • Prepare the grill and set the temperate to medium
  • Brush the swordfish with little olive oil and season with salt and pepper as desired
  • Place the swordfish on the grill and cook for about six minutes each side until golden brown
  • Remove from heat
  • Grill the sandwich bread lightly on one side each
  • Arrange the arugula on two slices of the sandwich bread
  • Remove the sauce from the refrigerator and drizzle a little on the arugula
  • Place the swordfish steak on top
  • Drizzle a little sauce on the steak and the top sandwich bread as well
  • Serve with the sauce so one can add as desired
  • Enjoy!

Baked swordfish steak with mushrooms

Method to cook: Baking

Serves: 2

Cooking time: 25  minutes

Ingredients

  • Two 6-ounce swordfish steak
  • One tablespoon olive oil
  • eight -ounce mushrooms
  • Half a lemon
  • Three tablespoons of butter
  • One green onion
  • Salt and pepper to taste
  • Capers
  • Parsley

Instructions

  • Heat the oven to 400 degrees
  • Season the fillets with salt and pepper
  • Brush the fillets with olive oil
  • Heat up a griddle pan on high
  • Sear the fillets for three minutes on both side then remove
  • Put on a skillet and place in the oven for ten to fifteen minutes
  • Cut the mushrooms into small slices
  • Squeeze the juice of half lemon
  • Finely chop the green onion
  • Heat butter in a pan over medium heat until hot
  • Add mushrooms and chopped green onion and lemon juice
  • Saute for six minutes until the mushrooms are tender
  • Season with salt and pepper
  • Serve swordfish steak on a plate
  • Pour mushroom on top
  • Garnish with capers and parsley
  • Enjoy!

Swordfish and vegetable skewers

Method of cooking: Grilling

Serves: 2

Cook time: 20 minutes

Ingredients

  • 12-ounce swordfish fillet
  • Two small zucchinis
  • One medium sized yellow pepper
  • One large onion
  • One cup cherry tomatoes
  • Two tablespoons olive oil
  • 8-ounces mushrooms

Instructions

  • Prepare the grill by heating it up on medium heat
  • Soak the skewers in water for ten minutes
  • Chop the zucchini into thick cubes
  • Cut the swordfish fillet into one-inch cubes
  • Cut the pepper and onion into large pieces
  • Place the fish and vegetables on the skewers alternating them
  • Brush olive oil on the fish and vegetables
  • Place the tightly packed skewers on the grill and grill for four minutes on each side until the fish is golden brown.
  • Remove skewers from the grill and serve hot
  • Enjoy!

Swordfish with mango and ginger sauce

Method of cooking: Baking

Serves: 2

Cook time: 30 minutes

Ingredients

  • Two 6-ounce swordfish fillets
  • One small yellow onion
  • Half lemon
  • One tablespoon crushed ginger
  • Four tablespoons mango chutney
  • Salt and pepper to taste

Instructions

  • Heat the oven to 400 degrees
  • Chop the onion into rings and place them on aluminum foil
  • Place the fillets on top of the onions
  • Squeeze the lemon juice
  • In a separate bowl mix, the mango chutney crushed ginger and lemon
  • Mix to form a paste
  • Season with salt and pepper as desired
  • Fold the edges of the foil and put the paste in the foil on the fillets
  • Seal the parcel completely
  • Place in the oven on the low rack and let it cook under 400 degrees for fifteen to twenty minutes.
  • Remove from the oven
  • It is served best with vegetables or baked potatoes.
  • Enjoy!

Honey glazed swordfish steak

Method to cook: Broiling

Serves: 2

Cooking time: 30 minutes

Ingredients

  • Two 6-ounces swordfish steak
  • One tablespoon soy sauce
  • One tablespoon olive oil
  • One clove garlic
  • Two tablespoons honey

Instructions

  • Chop the garlic clove into tiny pieces
  • Heat the honey until its runny
  • Place the swordfish in a ziplock bag
  • Pour the honey, chopped garlic and soy sauce on the swordfish
  • Let it sit for forty-five minutes
  • Preheat broiler to high
  • Put a tin foil on broiler pan.
  • Place your marinated fish on the broiler pan
  • Brush the swordfish steak and place in the broiler
  • Broil for five minutes on each side
  • Remove from heat
  • It is served best with steamed broccoli or baked potatoes.
  • Enjoy!

How to cook quick and easy swordfish steaks

Swordfish steaks with cherry tomatoes

Method of cooking: Broiling

Serves: 2

Cook time: 20 minutes

Ingredients

  • Two 6-ounce swordfish fillets
  • 15-ounce canned cherry tomatoes
  • Two tablespoons olive oil
  • Two tablespoons capers
  • Half red onion
  • Two tablespoons oregano leaves
  • Salt and pepper to taste

Instructions

  • Prepare the broiler over medium-high heat
  • Place the fillets on a large baking dish
  • Brush with olive oil and rub salt and pepper on the fillet
  • Drain the cherry tomatoes and capers
  • Chop the onion into tiny pieces
  • Arrange the capers, onion and cherry tomatoes in the baking dish with the fillets
  • Sprinkle some oil in the baking dish and place the dish in the broiler
  • Broil until the fish is golden brown and the cherry tomatoes begin to blister
  • Broil each side for 5-7 minutes
  • Remove from heat
  • Served best with a salad
  • Enjoy!

Want to learn how to cook swordfish steaks? The above receipts would be great help.