Swordfish is a delicious, meaty fish that’s perfect for a quick and satisfying meal. Cooking swordfish on the stove is easy and yields a flavorful, tender steak with a beautiful crust. If you’ve ever wondered how to cook swordfish on the stove, this guide will walk you through the steps, tips, and tricks to make your swordfish steaks taste amazing every time.
Why Choose Swordfish?
Swordfish steaks are thick, firm, and have a mild, slightly sweet flavor. They hold up well to high heat, making them ideal for pan-searing. Plus, swordfish cooks quickly, so you can have a gourmet-style seafood dinner ready in under 20 minutes. Just be careful not to overcook it, as swordfish can become dry due to its low fat content.
What You’ll Need
– Swordfish steaks (about 1-inch thick)
– Olive oil or another cooking oil with a high smoke point
– Salt and pepper
– Optional: lemon juice, garlic, butter, fresh herbs like parsley or chives
Step-by-Step Guide to Cooking Swordfish on the Stove
1. Prepare Your Swordfish
Start by patting your swordfish steaks dry with paper towels. This helps the fish sear properly and develop a nice crust. Season both sides generously with salt and pepper. If you like, add a sprinkle of lemon pepper or other favorite spices for extra flavor.
2. Heat the Pan
Place a heavy skillet or non-stick frying pan on the stove over medium-high heat. Add enough olive oil to coat the bottom of the pan evenly. Heat the oil until it shimmers and just starts to smoke – this is the perfect temperature for searing.
3. Sear the Swordfish
Carefully place the swordfish steaks in the pan, laying them down away from you to avoid splatters. You should hear a satisfying sizzle. Don’t move the fish around; let it cook undisturbed for about 3 to 4 minutes. This allows a golden-brown crust to form.
4. Flip and Cook the Other Side
Using tongs or a spatula, flip the swordfish steaks gently. Cook the other side for another 3 to 4 minutes until the fish is just cooked through. The flesh should feel firm but still moist, and the internal temperature should reach 145°F (63°C).
5. Optional: Make a Quick Pan Sauce
Remove the swordfish from the pan and set aside. Lower the heat to medium, add a bit of butter, minced garlic, and lemon juice to the pan. Stir for about 30 seconds until fragrant and the butter melts. Pour this flavorful sauce over the swordfish steaks for an extra burst of taste.
Tips for Perfect Pan-Seared Swordfish
– Room Temperature: Let your swordfish sit at room temperature for 15-20 minutes before cooking. This helps it cook evenly.
– Don’t Overcrowd the Pan: Cook in batches if necessary to avoid steaming the fish instead of searing it.
– Use a Heavy Pan: A cast-iron skillet or heavy stainless steel pan gives the best sear.
– Baste for Moisture: Tilt the pan and spoon the hot oil or butter over the fish while cooking to keep it moist and flavorful.
– Check Doneness: Swordfish is best when cooked to medium (about 130-145°F). Overcooking will dry it out.
Flavor Variations to Try
– Lemon Caper Sauce: Add capers and lemon juice to your pan sauce for a bright, tangy finish.
– Herb Butter: Mix softened butter with herbs like parsley or herbs de Provence and spoon over the fish right before serving.
– Garlic and Chives: A simple garlic butter sauce with fresh chives adds a lovely aromatic touch.
Serving Suggestions
Swordfish pairs wonderfully with fresh salads, roasted vegetables, or a light pasta. A squeeze of fresh lemon or a drizzle of herb sauce can elevate the dish beautifully.
Cooking swordfish on the stove is a quick, rewarding way to enjoy this flavorful fish. With just a few simple steps, you’ll have a restaurant-quality meal ready in no time.
Enjoy your perfectly pan-seared swordfish!
Perfectly cooked swordfish is juicy, flavorful, and quick to make-a true weeknight winner.