How to Cook Swordfish: A Simple Guide to Perfect Results Every Time

How to Cook Swordfish: A Simple Guide to Perfect Results Every Time

Swordfish is one of the best fish for the BBQ. With its firm, meaty texture and mild flavour, it holds together beautifully on the grill and is equally delicious pan-fried or oven baked. Whether you're cooking for a family dinner or firing up the BBQ, here's everything you need to know.

Why Choose Swordfish?

Swordfish has a steak-like texture that makes it ideal for grilling. Unlike more delicate fish, it won't easily flake apart, making it a favourite for outdoor cooking. It pairs wonderfully with Mediterranean flavours such as lemon, garlic, herbs and olive oil.

Before You Cook

Allow your swordfish steaks to come to room temperature for around 15 minutes before cooking.

Pat dry with kitchen paper and lightly brush with olive oil.

Season simply with:

  • Sea salt
  • Freshly ground black pepper
  • Lemon zest
  • Garlic
  • Fresh parsley, thyme or rosemary

For extra flavour, marinate for 20–30 minutes using olive oil, lemon juice, garlic and fresh herbs.

How to BBQ Swordfish

Swordfish is made for the grill.

  1. Preheat your BBQ to a medium-high heat.
  2. Lightly oil the grill to prevent sticking.
  3. Cook for approximately 4–5 minutes on each side, depending on the thickness of the steak.
  4. Turn only once to keep the steak intact.

The fish is ready when it's opaque through the centre but still moist.

How to Pan Fry

Heat a heavy frying pan until hot.

Add a splash of olive oil and cook for:

  • 4–5 minutes on the first side
  • 3–4 minutes on the second side

Finish with a squeeze of fresh lemon juice and a knob of butter for extra richness.

How to Oven Bake

Preheat the oven to 200°C (180°C fan).

Place the swordfish in a lightly oiled baking dish and season well.

Bake for 12–15 minutes until just cooked through.

What to Serve With Swordfish

Swordfish pairs beautifully with:

  • Chargrilled asparagus
  • Mediterranean roasted vegetables
  • Garlic butter new potatoes
  • Fresh mixed salads
  • Lemon and herb couscous
  • Chimichurri
  • Salsa verde
  • Garlic butter

Top Tips

  • Don't overcook it. Swordfish is best when just cooked through.
  • Use a meat thermometer if you're unsure. An internal temperature of around 63°C is ideal.
  • Let the fish rest for 2–3 minutes before serving.
  • Fresh lemon added just before serving brightens all the flavours.

Try Something Different

For a Mediterranean twist, top your grilled swordfish with:

  • Cherry tomatoes
  • Capers
  • Olives
  • Fresh basil
  • Extra virgin olive oil

Or brush with garlic butter during the final minute of cooking for a rich, smoky finish.

Fresh Swordfish Delivered to Your Door

Our premium swordfish steaks are carefully selected for their quality, freshness and flavour, making them perfect for grilling, pan frying or baking.

Order online today and enjoy restaurant-quality seafood delivered straight to your door.

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