Swordfish
Varieties
Swordfish comes as steaks or loin pieces. Swordfish does not freeze well, although some frozen-at-sea fish maintains its good quality.
Preparation, Uses, & 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.
Storing
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.
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)
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.
Store & manage your medication list
Medication pricing updates
Import medication from your pharmacy
Pill & refill reminders
Medication journal & mood log