Swordfish
Fish · Protein
Intermediate
Best Method
STOVETOP
Cast iron high heat 3-4 min/side.
Steak-like fish — treat it like beef. Dense, meaty texture sears perfectly with direct high heat.
Pull temp: 130-140°F
Step-by-Step
1. Pat dry. Brush with oil. Season.
2. Heat pan over high.
3. Sear 3-4 min undisturbed.
4. Flip. Cook 3-4 min.
5. Pull when center is just opaque.
6. Rest 2 min. Squeeze lemon.
Size & Portion Guide
Standard steak (1 inch): 3-4 min/side.
Thick (1.5 inch): 4-5 min/side or finish in 400°F oven 3-4 min.
Thin (3/4 inch): 2-3 min/side.
Treat it exactly like a beef steak — it's that meaty.
Secondary Method
OVEN
Broil 4-5 min/side.
Don't Have Cast Iron?
Any heavy pan. Swordfish is dense and firm — handles any cooking surface. Stainless, carbon steel, or nonstick all work.
Pro Tip
Don’t overcook — swordfish dries out fast.