FOOD NEWS
The Best Techniques For Cooking Swordfish Steaks
BY JENNIFER SWEENIE
Swordfish steaks are firm and mild-tasting with a hint of sweetness, but the downside of this fish is that it dries out easily, which is why you should cook it for a short time.
Swordfish is not as high in fat as other fish, so it should only have a brief exposure to heat, which maintains the moisture in the flesh and stops it from overcooking.
One of the best ways to cook a swordfish steak is to sear it on the stovetop over medium-high heat, using a heavy-bottomed pan coated with a neutral-flavored oil.
Depending on the thickness of the steak, it should take 3 to 8 minutes per side for the fish to brown on the outside, with firm but not dry flesh that's easily flaked with a fork.
A more hands-off approach that gets a nicely browned exterior is to sear one side of the steak as instructed previously, then transfer the pan to an oven heated to 450 F.
It takes 7 to 9 minutes to cook the fish in the oven. Grilling is another great method that starts with marinating the steaks for about 10 to 15 minutes.
Grease the grill with a neutral oil and grill the steaks for 3 to 8 minutes per side for a browned exterior and slightly pink interior. Lastly, the broiler is a great tool to use.
Season the fish with salt and pepper, place it on an oiled pan, and put it 2 to 3 inches under a broiler for 8 minutes. Flip the steaks halfway through for an even cooking job.