Swordfish is among a small number of fish that produce large, firm, meaty steaks that resemble beef steaks or pork chops in texture. This unusually firm texture makes swordfish better suited to grilling and pan-searing than most fish, which are too delicate to stand up to rough handling. However, these quick, hot cooking techniques are not the only ways to prepare swordfish. Baking the steaks is easier, requires less attention and reduces the risk of overcooking.
Baking the Steaks
The rule of thumb for baking fish is to allow 10 minutes of cooking time for every inch of thickness. This is an especially easy guide with steaks of swordfish or tuna, because they're ordinarily cut to a thickness of 1 inch and therefore require 10 minutes of cooking. Preheat your oven to 400 degrees Fahrenheit, and arrange the steaks on a parchment-lined sheet pan. Brush or spray them lightly with oil, and season them with your choice of herbs, spices or other flavorings. Bake the steaks for 10 minutes, and then serve them with your choice of sauce, side dishes and garnishes.
- On Cooking: A Textbook of Culinary Fundamentals; Sarah Labensky et al.
- National Oceanic and Atmospheric Administration Fisheries Service: FishWatch Fact Sheet == Swordfish