Pan-Seared Swordfish Recipe (With Lemon Garlic Butter)

Swordfish is the fish for people who say they do not like fish. It is firm and meaty, almost like a pork chop, with a mild, clean flavor and no small bones. It sears beautifully, holds together on the grill, and takes big flavors like garlic, lemon and capers without losing itself.

This is the simplest good way to cook it: a hard sear in a hot skillet, then a quick pan sauce of butter, garlic, lemon and parsley made in the same pan while the fish rests. Fifteen minutes, start to finish, and a dinner that looks like a restaurant plate.

The one thing to know is that swordfish goes from juicy to dry in about a minute, so this recipe leans on a thermometer. Pull it at 130°F and it will be perfect.

Why this recipe works

• Thick steaks, about an inch, have time to build a crust before the center overcooks.
• A dry surface and a very hot pan give a deep golden sear that adds flavor and keeps the fish from sticking.
• Butter, garlic and lemon added at the end make a sauce in the pan without any extra steps.
• Pulling the fish at 130°F and letting it rest keeps it moist; carryover cooking finishes it.

Buying swordfish

Look for steaks about 1 inch thick with firm, glossy flesh that is white to pale pink, sometimes with a slight orange tint. Avoid steaks with brown or dull patches or a strong fishy smell; fresh swordfish smells like the ocean and little else. The dark red bloodline running through the steak is edible but stronger-tasting; trim it off if you prefer a milder flavor. Frozen swordfish is often excellent; thaw it overnight in the refrigerator.

Swordfish doneness temperature

The USDA recommends cooking fish to 145°F, which for swordfish means fully opaque and rather dry. Most cooks and restaurants pull it between 130 and 135°F, when the center is just turning from translucent to opaque and the flesh flakes with gentle pressure but is still juicy. Carryover cooking adds about 5°F as it rests. Check the thickest part of the steak with an instant-read thermometer, or cut into the center: it should be opaque with just a hint of pink translucence.

Grilled swordfish

Swordfish is one of the best fish for the grill because it does not fall apart. Brush the steaks with oil, season, and grill over direct high heat for 4 to 5 minutes per side, turning once, until 130°F inside. Make the lemon garlic butter in a small pan on the side burner and spoon it over the steaks after they come off.

What to serve with swordfish

• Homemade crispy fries or roasted potatoes.
• A tomato and cucumber salad with olive oil and oregano.
• Grilled asparagus, zucchini or green beans.
• Couscous or orzo tossed with lemon and herbs.
• A spoonful of tomatillo salsa or Italian tomato sauce for a saucier plate.

How to store swordfish

• Refrigerate leftovers, covered, for up to 2 days.
• Reheat gently in a covered skillet over low heat with a splash of water, or flake cold into a salad or pasta.
• Cooked swordfish does not freeze well; it becomes dry and mealy.

Variations to try

• Mediterranean: add 1/2 cup halved cherry tomatoes and 1/4 cup olives to the pan with the butter.
• Blackened swordfish: coat the steaks in 2 tablespoons Cajun seasoning before searing and skip the capers.
• Herb crusted: press chopped rosemary and thyme onto the steaks with the salt and pepper.
• Swordfish piccata: double the lemon and capers and add 1/4 cup white wine before the butter.

Frequently asked questions

How do you know when swordfish is done?

An instant-read thermometer in the thickest part should read 130 to 135°F. Without a thermometer, cut into the center: it should be opaque with just a trace of pink translucence and flake with gentle pressure. Fully white and flaking easily means it is slightly overdone.

Should swordfish be pink in the middle?

A faint pink or translucent center is ideal; it means the fish is juicy. It should not be raw or glassy. If you prefer it fully opaque, cook to 140°F, but expect a drier steak.

Why is my swordfish dry?

It was overcooked, which happens fast because swordfish is lean. Use a thermometer and pull it at 130°F. Thicker steaks are more forgiving than thin ones.

Do you eat the skin on swordfish?

No. Swordfish skin is thick and tough. Most steaks are sold with a strip of skin around the edge; you can leave it on for cooking, since it helps hold the shape, and cut it away at the table.

Is swordfish high in mercury?

Swordfish is one of the higher-mercury fish, so the FDA advises pregnant women and young children to avoid it and other adults to limit it to about one serving a week. For everyone else it is a healthy, high-protein choice in moderation.