Delicious Baked Swordfish Steak

Here’s my go-to swordfish steak recipe, with a straightforward cooking method that gives you moist, perfectly cooked fish every time. The simple marinade uses lemon, garlic, and fresh herbs to bring out the natural flavors of the swordfish.

This has become our favorite summer dinner option, especially when we’re in the mood for something a bit different from salmon. I usually make extra marinade to keep in the fridge – it works great with other types of fish too!

What Kind of Swordfish Should I Use?

When shopping for swordfish, look for steaks that are firm and pale pink to white in color, with some reddish areas being normal. Fresh swordfish should have no dark spots, discoloration, or strong fishy smell. The steaks should be about 1 to 1½ inches thick – any thinner and they might dry out during cooking, while thicker cuts can be harder to cook evenly. If you can’t find fresh swordfish, frozen is perfectly fine as long as it’s properly thawed in the refrigerator overnight. Just make sure to pat the steaks dry with paper towels before cooking to help get a nice sear on the outside.

Options for Substitutions

Need to make some swaps? Here are some helpful substitutions for this fish recipe:

• Swordfish steaks: If you can’t find swordfish, other firm white fish like mahi-mahi, tuna steaks, or halibut work great here. Just keep the thickness similar to ensure proper cooking time.
• Olive oil: Any neutral cooking oil like avocado oil or grapeseed oil can work instead. If using butter only, watch the cooking temperature to prevent burning.
• Fresh garlic: In a pinch, you can use ½ teaspoon of garlic powder, though fresh garlic gives the best flavor.
• Fresh herbs: No fresh herbs? Use 1 teaspoon each of dried chives and parsley instead. You could also try other fresh herbs like dill or tarragon.
• Lemon juice: Lime juice works just as well, or try 2 tablespoons of white wine vinegar for that citrusy tang.

Watch Out for These Mistakes While Cooking

The biggest mistake when cooking swordfish is leaving it on the heat too long – unlike other fish, swordfish can quickly become dry and tough if overcooked, so aim for just 5-6 minutes per side until it’s barely opaque in the center. Another common error is not patting the fish dry before cooking, which prevents that beautiful golden crust from forming – take a minute to thoroughly dry the steaks with paper towels before they hit the pan. To get the most flavor, avoid the temptation to constantly flip the fish; instead, let it cook undisturbed for the full time on each side, only moving it once. For the best texture, remove the swordfish from heat when it reaches 145°F internal temperature, as it will continue cooking slightly from residual heat while resting.

What to Serve With Swordfish Steaks?

Since swordfish has a meaty, rich texture, it pairs really well with light and fresh sides that won’t overpower its natural flavor. A simple lemon rice pilaf or roasted fingerling potatoes make excellent starchy sides that soak up all the tasty garlic butter sauce. For vegetables, try grilled asparagus, roasted cherry tomatoes, or a Mediterranean-style salad with cucumbers and olives – these lighter options balance out the richness of the fish. If you’re going for a summer vibe, you could also serve it with grilled corn on the cob or a fresh cucumber and avocado salad.

Storage Instructions

Keep Fresh: If you have leftover swordfish, place it in an airtight container and pop it in the fridge within 2 hours of cooking. It’ll stay good for up to 2 days. Pro tip: store the fish separate from any extra sauce to keep the texture just right.

Freeze: While fresh is best for fish, you can freeze cooked swordfish if needed. Wrap it tightly in plastic wrap, then place in a freezer bag with as much air removed as possible. It’ll keep for up to 2 months, though the texture might change slightly.

Warm Up: To enjoy your leftover swordfish, gently warm it in a skillet over medium-low heat with a tiny splash of olive oil. You can also microwave it at 50% power in 30-second intervals until just heated through – but be careful not to overcook it, as fish can dry out quickly when reheated.

Preparation Time	10-15 minutes
Cooking Time	10-15 minutes
Total Time	20-30 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 150-160 g
• Fat: 40-50 g
• Carbohydrates: 5-10 g

Ingredients

• 2 lbs. swordfish steaks
• 2 tbsp. olive oil
• 2 cloves garlic, finely minced
• Juice of 1 lemon
• 1 tbsp. unsalted butter
• 1 tbsp. fresh chives, chopped
• 1 tbsp. fresh parsley, chopped
• Salt and pepper, to taste

Step 1: Prepare and Season the Swordfish

Start by seasoning the swordfish steaks generously on both sides with salt and pepper.

This will enhance the flavor of the fish as it cooks.

Step 2: Sear the Swordfish

In a large frying pan, heat 2 tablespoons of olive oil over high heat until it begins to lightly smoke.

Carefully add the seasoned swordfish to the pan, then immediately reduce the heat to medium-high.

Cook the swordfish for 3-4 minutes on one side.

Step 3: Finish Cooking the Swordfish

Flip the swordfish steaks and continue cooking for another 3-4 minutes, or until they reach an internal temperature of 145°F.

Once cooked, remove the swordfish from the pan and set it aside to rest.

Step 4: Prepare the Garlic and Herb Sauce

Using the same pan, add 2 cloves of finely minced garlic and stir for about 1 minute until fragrant.

Squeeze the juice of 1 lemon into the pan to deglaze it, capturing all the flavorful browned bits.

Step 5: Mix in Butter and Herbs

Turn off the heat and add 1 tablespoon of unsalted butter to the pan.

Add 1 tablespoon each of chopped fresh chives and chopped fresh parsley.

Stir everything together until the butter is melted and the herbs are well incorporated, creating a fragrant sauce.

Step 6: Serve the Swordfish

Place the swordfish steaks on serving plates and drizzle them with the garlic and herb sauce.

Enjoy this flavorful dish immediately while it’s hot!