Ingredients
Equipment
Method
- Remove swordfish steaks from refrigeration 15 minutes before cooking to ensure even temperature distribution. Pat each steak completely dry with paper towels—this crucial step ensures proper searing and prevents steaming. Season both sides generously with salt and pepper, allowing the seasoning to penetrate the flesh.
- Whisk together olive oil, lemon juice, minced garlic, rosemary, and thyme in a shallow dish. This aromatic blend complements swordfish's natural richness without overwhelming its delicate flavor profile. The acid from lemon juice begins gently "cooking" the surface proteins, enhancing texture.
- Place seasoned steaks in the herb mixture, turning once to coat evenly. Even a brief 5-minute marination significantly enhances flavor penetration. For deeper flavor, marinate up to 30 minutes—beyond this point, the acid can compromise texture.
- Preheat your grill to medium-high heat or heat a cast-iron skillet over medium-high heat until it shimmers but doesn't smoke. Proper temperature ensures the perfect sear without burning.
- Grill or sear swordfish for 4-5 minutes per side without moving. The fish will naturally release when ready to flip—forcing it too early causes sticking and tearing. Internal temperature should reach 145°F for optimal safety and texture.
- Allow cooked steaks to rest for 2-3 minutes before serving. This brief rest redistributes juices throughout the meat, preventing them from running out when sliced. Garnish with fresh lemon slices and capers for brightness.
Notes
The key to perfect swordfish is avoiding overcooking—aim for slight translucency in the center. Choose steaks that are 1-inch thick for even cooking. Fresh herbs work best, but dried herbs at half the quantity deliver excellent results. For oil-free cooking, use vegetable broth or white wine for moisture during pan-cooking. Store raw swordfish 1-2 days refrigerated, or freeze up to 3 months when vacuum-sealed.
