Pan-Roasted Swordfish Recipe - 30 minutes meals (2024)

FAQs

How do you not overcook swordfish? ›

A thick piece of swordfish is also hard to finish on the stove: It gets too hard on the outside before it is done on the inside. Searing on one side only, then turning the fish over and finishing in the oven (the unseared side doesn't get presented) avoids the risk of overcooking.

Swordfish provides an excellent source of selenium, a micronutrient that offers important cancer-fighting and heart health benefits. It is protein-rich and loaded with niacin, vitamin B12, zinc and Omega-3. Best of all, it's low in fat and calories. Swordfish is also a guilt-free choice.

Plan for six to eight ounces per person, and remember that you can cut large swordfish steaks in half to create individual portions.

You can tell if swordfish is undercooked by its color and taking the internal temperature with an instant read thermometer. The temperature of the fish should be 135 degrees F. Raw swordfish will have a gray and pink color, and cooked swordfish will look more white.

Cook the swordfish on both sides until it easily releases from the grates and registers an internal temperature of between 130ºF (for medium-rare) and 145ºF (for well-done). Grilled swordfish practically begs to be topped with a zingy dressing, and this one puts a whole lemon to work.

Do not eat Shark, Swordfish, King Mackerel, or Tilefish because they contain high levels of mercury. 2. Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.

Eating undercooked or raw swordfish carries some risks, similar to other types of fish. Consuming raw or undercooked fish increases the likelihood of ingesting harmful bacteria, parasites, or pathogens that can cause foodborne illnesses.

Time to grill

Make sure to have plenty of neutral oil on hand and brush down your fish so it doesn't stick to the grill grates. From there, let the swordfish cook for 4-5 minutes per side until the internal temperature is 145°F. A meat thermometer can come in handy during this step if you're unsure.

However, it's high in mercury, a toxic trace metal with detrimental effects on brain health, especially on babies' developing brains. For this reason, pregnant and breastfeeding people should avoid eating swordfish. You may enjoy an occasional serving of swordfish by grilling, stewing, or boiling it.

As a large fish, swordfish contains higher levels of mercury than other fish. While the benefits of eating fish typically outweigh the risks of mercury, mercury poisoning from eating fish can occur. It's healthiest to eat swordfish cooked, as cooking reduces mercury content by up to 30%.

How often can I eat swordfish? ›

Shark, swordfish and marlin: do not eat these if you are pregnant or trying to get pregnant. All other adults, including breastfeeding women, should eat no more than 1 portion per week. This is because these fish can contain more mercury than other types of fish, and can damage a developing baby's nervous system.

Don't eat shark, swordfish, king mackerel, or tilefish (sometimes called golden bass or golden snapper) because they contain high levels of mercury. Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury.

Portion Size

We recommend 6-8 ounces raw weight per person when serving fish fillets and steaks.

The Food and Drug Administration advises that swordfish be eaten only once a week (once a month for pregnant women) to limit the level of exposure to mercury. MOST people who buy swordfish at the fish counter probably never stop to think about why the steaks keep getting smaller and smaller.

Eating undercooked or raw swordfish carries some risks, similar to other types of fish. Consuming raw or undercooked fish increases the likelihood of ingesting harmful bacteria, parasites, or pathogens that can cause foodborne illnesses.

The meaty swordfish steaks will continue to cook after you remove them from the heat—the ideal internal temperature is between 130°F (for medium rare) and 145°F (for a well-done fish fillet)—so remove them when they're just shy of your desired doneness.

First, let's talk about the types of seafood that can be eaten raw. Here are a few common types of fish eaten raw: seabass, swordfish, salmon, trout, mackerel, tuna and salmon. Other types of seafood, like shrimp, crab, scallops, eel and octopus are also widely and safely eaten raw.

For a juicy grilled swordfish steak, the fish would be well-browned on one side (that's the side you present when serving) and slightly light pink on the inside, but don't worry, it will cook through by the time it gets to the table. And it should flake easily with the touch of a fork while retaining firmness.