How to Cook Swordfish on the Stove

Pan fried swordfish is a healthy, quick and simple basis for any meal. Swordfish, like most fish, is high in omega-3 fatty acids, which help to lower cholesterol by regulating the levels of low-density lipoproteins – or LDLs – in your blood. Stove cooked swordfish has a texture that is similar to chicken, but a definite, though delicate, fishy taste. When pan frying swordfish, watch the amount of oil that you use to avoid adding extra fat and calories.

A cooked swordfish medallion. (Image: marcociannarel/iStock/Getty Images)

Step 1

Rinse the swordfish steaks under cool water and pat them down with paper towels to absorb any excess moisture. This is always a good idea with fish, to refresh it and wash away any stray skin or scales.

Step 2

Coat the bottom of a frying pan with oil, using just enough to keep the swordfish from sticking. Vegetable oil, canola oil or even olive oil will all work well.

Step 3

Heat the oil until you can just start to smell it, or a drop of water dances across the surface when flicked into the pan.

Step 4

Lay the swordfish steaks into the oil, being careful not to drop them in, which can make the hot oil splash out of the pan.

Step 5

Squeeze the juice from half of a fresh lemon over the fish, and let it cook for four to five minutes. Sprinkle a little bit of salt and pepper on top.

Step 6

Squeeze the juice from half of a fresh lemon over the fish, and let it cook for four to five minutes. Sprinkle a little bit of salt and pepper on top.

Step 7

Turn the swordfish with a pancake turner. A fork will puncture the fish and allow juices to escape and fish can be hard to handle with tongs.

Step 8

Salt and pepper the swordfish, remembering to go light on the salt, and squeeze the juice form the other half of the lemon on top of the swordfish steaks. Let them cook for four to five minutes, or until they have turned entirely from translucent to opaque, and the flesh flakes easily with a fork.

Tip

Top swordfish with salsa or pico de gallo for a healthy, spicy treat.

Warning

Never overcook swordfish as it will dry out and get tough.

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