Swordfish is a healthy source of protein that is low in fat and contains heart-healthy omega-3 fatty acids, as well as other vitamins and minerals. Not only is swordfish good for you, it tastes great too. Swordfish has a meaty texture and is a sturdy fish that holds up well in cooking. Swordfish can be prepared in a variety of ways: grilled, on kebabs, baked, broiled, poached or pan-seared.
Prepare the swordfish. Use paper towels to pat it dry, before seasoning the fish with salt and pepper. Dip the swordfish into flour to lightly coat both sides of the fish. Squeeze the juice from 1 lemon onto the fish as well.
Heat the olive oil in a large skillet over medium-high heat. Add the swordfish to the heated pan when the olive oil begins to smoke a little.
Sear the fish by cooking the steaks for 3 minutes. Flip the fish when the seared side becomes golden brown.
Lower the heat to medium. Cook the swordfish at medium heat for about 3 to 4 minutes.
Check the temperature. Insert a cooking thermometer to ensure the interna; temperature is at least 120 degrees.
Remove the cooked swordfish from the pan. Serve the fish with a lemon wedge, a side of vegetables, and a grain, such as rice.
Related Articles
![](https://img-aws.ehowcdn.com/140x140p/photos.demandstudios.com/getty/article/81/179/87708145.jpg)
How to Grill a Cod Fish
![](https://img-aws.ehowcdn.com/140x140p/photos.demandstudios.com/getty/article/112/182/stk78950cor.jpg)
How to Bake Boneless Skinless Tilapia
![](https://img-aws.ehowcdn.com/140x140p/s3-us-west-1.amazonaws.com/contentlab.studiod/getty/cache.gettyimages.com/f8667912830245619afc7729a35b0477.jpg)
How to Cook Walleye by Broiling
How to Cook Trevally
How to Cook Grouper in the Oven
How to Bake Lingcod
![](https://img-aws.ehowcdn.com/140x140p/s3-us-west-1.amazonaws.com/contentlab.studiod/getty/cache.gettyimages.com/57cc66b90f9443eda8d32bb93b8409e8.jpg)
How to Pan Sear Sea Bass
![](https://img-aws.ehowcdn.com/140x140p/s3-us-west-1.amazonaws.com/contentlab.studiod/getty/cache.gettyimages.com/8af8a613c8404c26931bb8253c4fef27.jpg)
How to Fry Fish That Was Frozen
![](https://img-aws.ehowcdn.com/140x140p/photos.demandstudios.com/getty/article/235/254/165891517.jpg)
The Best Way to Smoke Yellowtail
![](https://img-aws.ehowcdn.com/140x140p/photos.demandstudios.com/getty/article/18/211/86529199.jpg)
How to Brine Fish Before Cooking It
![](https://img-aws.ehowcdn.com/140x140p/s3.amazonaws.com/photography.prod.demandstudios.com/d9a46cf1-6b1f-4837-8a8c-60a249e72e39.jpg)
How to Cook Salmon Fillets on the Stove ...
![](https://img-aws.ehowcdn.com/140x140p/s3-us-west-1.amazonaws.com/contentlab.studiod/getty/cache.gettyimages.com/b1010740de8a4a7c9569b13a5c733abe.jpg)
How to Cook Grunt Fish
![](https://img-aws.ehowcdn.com/140x140p/s3-us-west-1.amazonaws.com/contentlab.studiod/getty/cache.gettyimages.com/abcbe4f3176d4a87a99b36bc1814c7a9.jpg)
How to Pan Fry Grouper
How to Cook Atlantic Cod Fillets
![](https://img-aws.ehowcdn.com/140x140p/photos.demandstudios.com/getty/article/142/180/99126475.jpg)
How to Cook Stuffed Tilapia
![](https://img-aws.ehowcdn.com/140x140p/photos.demandstudios.com/getty/article/241/6/499549534.jpg)
How to Cook Haddock on the Stove
How to Cook Cobia
![](https://img-aws.ehowcdn.com/140x140p/cpi.studiod.com/www_ehow_com/i.ehow.com/images/a02/6e/q0/cook-pork-loin-800x800.jpg)
How to Cook Pork Loin
![](https://img-aws.ehowcdn.com/140x140p/s3.amazonaws.com/photography.prod.demandstudios.com/4da7ead2-114d-4622-a532-154e8ed2730c.jpg)
How to Prepare Teriyaki Tilapia
![](https://img-aws.ehowcdn.com/140x140p/s3-us-west-1.amazonaws.com/contentlab.studiod/getty/cache.gettyimages.com/4430e3ab9edd4e51a59950a411bbb311.jpg)
Substitutes for a Tuna Steak
References
Writer Bio
Lauren Griffin began writing professionally in 2010. Her articles appear on various websites, specializing in academics, food and other lifestyle topics. Griffin attended Columbia University and holds a Bachelor of Arts in psychology.