Swordfish is a healthy and delicious choice of fish for a meal. Swordfish contains omega-3, an oil which has numerous health benefits. It also tastes less 'fishy' than other fish, making it an excellent source of omega-3 for those who don't enjoy other fish types.
Grilling is the most common method of cooking swordfish and is a versatile form of preparation that can be adapted to special diets. Swordfish can also be baked, fried and poached.
Facts About Swordfish
While swordfish numbers were once a subject of concern, efforts at sustainable fishing have allowed them to flourish and American caught swordfish can be bought without guilt. However, The Monterey Bay Aquarium’s Seafood Watch warns that swordfish that were caught around the Mediterranean should be avoided because of concerns about fishing methods and bycatch.
The swordfish is a very large fish, occasionally weighing more than 1400 pounds and measuring up to 15 feet long. The flesh of the swordfish is usually sold as steaks. The flesh is pale, although swordfish caught off the east coast of the United States may have a rosier hue. Swordfish is also a popular game fish.
Grilling Swordfish Steaks
Grilling swordfish is a simple method of preparation and can be combined with many different flavors and dishes by varying the marinade, basting sauces and seasoning. Swordfish steaks can be frozen for up to three months prior to cooking, but must be fully defrosted before grilling.
First, rinse the swordfish steaks and pat them dry with a paper towel. Cut them into cubes if they are going to be grilled as a kebab, but otherwise leave the skin on while cooking to help keep the meat moist.
Marinate the swordfish. Use an oil base (such as olive oil, melted butter or other vegetable oil) then add sauces and other ingredients as preferred. Some sauces that can be used in a marinade are teriyaki, tabasco, Worcestershire, or similar. Some other possible ingredients for the marinade are crushed garlic, onion and lemon juice, salt and pepper, as well as herbs and spices. The swordfish can be left for several hours in the marinade for intense flavors, or can simply be brushed with it. Swordfish will need to be brushed with oil if not soaked in a marinade to keep it from sticking to the grill.
When the steaks are ready to cook, spray or brush oil on the grill and turn it to medium heat. Then grill the swordfish steaks for approximately 5 minutes on each side, or until the flesh is easy to flake with a fork. It may remain slightly pink in the center. Baste the swordfish with reserved marinade, or with oil before flipping to keep it from sticking.
Remove the skin before serving and enjoy a delicious and healthy meal.
Here is a recipe for swordfish provencal.
Rachel Sawaya - Rachel Sawaya is a freelance writer from New Zealand (who also has US citizenship), and currently lives in Auckland, the big smoke of New ...
Join the Conversation