Preparation, uses, and tips
The secret to successful swordfish cookery is to not overcook it. Whichever of the
following cooking methods you choose, your swordfish will be cooked when its flesh becomes
opaque yet is still moist on the inside.
Most swordfish should be cooked as skinless fillets, steaks, or chunks, as the skin is
tough and strong tasting.
Baking
Place swordfish in a greased baking dish or wrap in oiled foil and place on a baking sheet.
Brush with melted butter or oil and season with salt and pepper, or cover with a piquant
sauce. Bake in a preheated 450°F (230°C) oven.
Grilling
Place fillets, steaks, or kebabs directly on a greased grill, 4 to 6 inches (10 to 15cm)
above prepared coals or fire. Baste with butter, oil, or marinade. Cook until opaque and moist
on the inside, 6 to 8 minutes.
Broiling
Place steaks or kebabs on a well-greased broiler pan. Broil under preheated broiler 4 to 5
inches (about 10 to 12.5cm) from heat. Turn once. Cook until opaque and moist on the inside, 6
to 10 minutes.
Pan frying
Fry swordfish in a small amount of hot butter or oil, turning once halfway through cooking
time. Cook until opaque and moist on the inside, 4 to 8 minutes.
Stir-frying
Cut swordfish steaks or fillets into bite-sized pieces. Coat with cornstarch, and stir-fry
gently and briefly in hot oil before adding to your favorite stir-fried vegetables.
Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in swordfish, then
cover pan and keep liquid at a simmer for about eight minutes per inch (about 2.5cm) of
thickness.
Steaming
Place swordfish on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of
rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil
through cooking time, about 8 to 10 minutes per inch (about 2.5cm) thickness of fish.
Buying and storing tips
The color of quality swordfish varies from white to pinkish-beige, but if it is tinged with
brown, that’s a sign of an off flavor. Swordfish do have dark meat along with the white,
but it should be cherry-red, not brown.
Shark is sometimes sold as swordfish, but it’s easy to tell the difference. Swordfish
steaks have four whorls in the meat and smooth skin around the edges. Shark meat has an
unsymmetrical grain and rough skin.
Keep swordfish cool on the trip from the market to your house. Never let it stay
unrefrigerated for long.
To store swordfish, remove packaging, rinse fish under cold water, and pat dry with paper
towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a
shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part
of the refrigerator. Swordfish will store well this way for up to two days.
When well-wrapped, swordfish can be frozen for up to two months in a refrigerator freezer
compartment and three to four months in a deep-freeze. Use lined freezer paper, and wrap fish
pieces tightly with at least two layers of paper. To thaw slowly, unwrap, place fish in pan,
cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place the fish pieces
(wrapped in a watertight bag) in a sink with cool running water, allowing about 1/2 hour per
pound (454g). For fastest thawing, use the defrost cycle of your microwave, allowing 2 to 5
minutes per pound (454g), with equal standing time in between zaps.
Varieties
Swordfish comes as steaks or loin pieces. Swordfish does not freeze well, although some
frozen-at-sea fish maintains its good quality.
Nutrition Highlights
Swordfish, 1 piece (3.5 oz.) (99g) (cooked, dry
heat)
Calories: 164
Protein: 26.9g
Carbohydrate: 0.0g
Total Fat: 5.4g
Fiber: 0.0g
*Excellent source of: Selenium (65.4mcg), Niacin (12.5mg), and Vitamin B12 (2.1mcg)
*Good source of: Zinc (1.5mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
When cooked (dry heat), swordfish provides 1.057 grams of omega-3 fatty acids, derived from EPA (0.138g), DHA
(0.681g), and ALA (0.238g), per 100 grams of swordfish.