When cooking swordfish steaks, the ideal temperature to cook them to depends on personal preference and how thick the steaks are. Swordfish is an ocean fish with flesh that is dense, meaty and mild in flavor. Properly cooking swordfish results in steaks that are moist, tender and flaky.
Quick Answer
For 1-inch thick swordfish steaks, cook to an internal temperature of 125-130°F for medium-rare doneness. For 1.5-inch thick steaks, cook to 135°F for medium doneness. Check the thickest part of the steak with an instant-read thermometer to ensure accuracy.
How Long to Cook Swordfish Based on Thickness
The thickness of the swordfish steak determines the cooking time and final internal temperature. Here are general guidelines for cooking times based on thickness:
| Thickness | Cook Time Per Side | Target Internal Temp |
|---|---|---|
| 1 inch | 3-4 minutes | 125-130°F (medium-rare) |
| 1.5 inches | 4-6 minutes | 135°F (medium) |
| 2 inches | 6-8 minutes | 140°F (medium) |
For best results, use a digital food thermometer to check for doneness rather than relying solely on cook times. Insert the thermometer into the thickest part of the steak to get an accurate reading.
Cooking Methods for Swordfish Steaks
There are several cooking methods that work well for swordfish steaks:
Grilling
Grilling is a quick and flavorful way to cook swordfish steaks. Prepare the grill for direct high-heat cooking. Oil the grates well to prevent sticking. Place the steaks on the hot grill and cook for 3-4 minutes per side until done. Swordfish holds up well to grilling and gets nice char marks.
Pan-Searing
Pan-searing on the stovetop is another excellent option. Use a heavy skillet or grill pan with oil heated to medium-high. Add the swordfish steaks and cook undisturbed for 3-4 minutes per side. Finish cooking by basting the steaks with butter, herbs or other flavorings.
Baking
For easy oven cooking, place swordfish steaks on a lightly oiled baking sheet. Bake at 400°F until the internal temperature reaches 125-135°F when tested. Baking brings out the mild, sweet flavor of swordfish.
Broiling
Broiling swordfish steaks helps enhance flavor from caramelization. Place the steaks on a broiler pan coated with oil. Broil about 4 inches from heat for 3-4 minutes per side until done.
Tips for Cooking Swordfish Steaks
Follow these tips for the best results when cooking swordfish steaks:
- Pat steaks dry before cooking to help browning.
- Brush with oil or melted butter to prevent sticking.
- Cook swordfish until just opaque throughout – do not overcook.
- Allow the steaks to rest 5 minutes before serving.
- Add fresh flavorings like lemon, herbs or garlic at the end.
Matching Doneness to Preference
How you cook swordfish depends partly on your desired doneness:
Rare
For rare swordfish, cook to an internal temperature of 110-115°F. The flesh will be translucent in the center.
Medium-Rare
Cook to 125-130°F for medium-rare doneness. The center will be slightly translucent pink.
Medium
Cook to 135-140°F for swordfish that is cooked through with moist, flaky flesh.
Well-Done
Aim for 145°F or above for well-done swordfish. The flesh will be opaque throughout.
Conclusion
Swordfish steaks are best when cooked to medium-rare or medium doneness to retain moisture and flavor. For 1-inch steaks, cook to 125-130°F. For 1.5-inch or thicker steaks, cook to 135°F. Use a food thermometer for accuracy. Grilling, pan-searing, broiling or baking all work well. Properly cooked swordfish is juicy, tender and mildly sweet.