How to Cook a Swordfish Steak in a Frying Pan

Do you know that swordfish is a popular choice for seafood enthusiasts? It’s true! With its meaty texture and rich flavor, swordfish makes for a delicious and satisfying meal. If you’re looking to cook a swordfish steak in a frying pan, you’re in the right place.

This guide will walk you through the process step by step, from selecting the perfect steak to serving it up on your plate. Get ready to impress your taste buds and indulge in a mouthwatering seafood experience. So grab your frying pan and let’s dive into the world of cooking a swordfish steak like a pro!

How to Cook a Swordfish Steak in a Frying Pan
How to Cook a Swordfish Steak in a Frying Pan

Choosing the Right Swordfish Steak

  • To choose the right swordfish steak for frying in a pan, you should look for a firm, fresh, and thick piece of fish. Fresh swordfish is always the best choice over frozen because it has a better texture and flavor compared to frozen, which can sometimes become mushy. For the best results, buy your swordfish from a trusted fishmonger who can guarantee its freshness.
  • In terms of the cut, there are different options available for your steak. The most common cuts are loin and collar. The loin is the leaner and more tender option, while the collar has a higher fat content, making it ideal for grilling. Ultimately, the choice between fresh vs. frozen swordfish and the type of cut will depend on your personal preference and the cooking method you plan to use.

Preparing the Swordfish Steak

  • Once you have chosen the right swordfish steak, start preparing it by patting it dry with paper towels. This step is crucial in order to remove any excess moisture from the surface of the steak, which will ensure a better sear and prevent the fish from sticking to the pan.
  • After patting it dry, you can then proceed with marinating the swordfish steak if desired. Marinating can add extra flavor and moisture to the fish, and there are various techniques you can use such as using a citrus-based marinade or a herb-infused oil. However, if you prefer to keep the natural flavor of the swordfish, you can skip the marinating step. Additionally, if you don’t have a frying pan or prefer an alternative cooking method, you can also grill the swordfish steak or bake it in the oven.

Seasoning the Swordfish Steak

  • After preparing the swordfish steak, it’s time to season it for optimal flavor. Seasoning is a crucial step in enhancing the taste of your swordfish steak. One popular option is marinating the steak. To marinate, you can use a mixture of olive oil, lemon juice, garlic, and herbs. Simply place the steak in a shallow dish and pour the marinade over it. Let it sit in the refrigerator for at least 30 minutes to allow the flavors to penetrate the fish.
  • If marinating isn’t your preference, there are alternative seasoning options. You can sprinkle the steak with a combination of salt, pepper, and your favorite herbs and spices. This will add a burst of flavor without the need for marinating. Experiment with different seasonings to find your perfect combination.

Cooking the Swordfish Steak in the Frying Pan

  1. First, heat a frying pan over medium-high heat.
  2. It’s important to get the pan nice and hot before cooking the swordfish steak.
  3. Once the pan is heated, add a small amount of oil to prevent the fish from sticking.
  4. Place the seasoned swordfish steak into the pan and cook for about 3-4 minutes on each side.
  5. The cooking time may vary depending on the thickness of the steak, but you want to cook it until it’s opaque and flakes easily with a fork.
  6. The internal temperature of the swordfish steak should reach 145°F (63°C) to ensure it’s cooked through.
  7. Avoid overcooking, as it can result in a dry and tough texture.
  8. Once cooked, remove the swordfish steak from the pan and let it rest for a few minutes before serving.

Serving and Garnishing the Swordfish Steak

  • To serve and garnish the swordfish steak, start by carefully transferring it from the pan onto a plate or serving platter. Make sure to use a spatula or tongs to avoid breaking the delicate flesh of the steak. Once on the plate, you can get creative with plating techniques to enhance the visual appeal of your dish. Consider arranging some colorful roasted vegetables or a fresh salad alongside the steak for a vibrant and balanced presentation.
  • As for sauce pairings, swordfish steak pairs well with a variety of flavors. A simple squeeze of lemon juice can bring out the natural flavors of the fish, while a tangy tartar sauce or a zesty chimichurri can add an extra layer of flavor. Experiment with different sauces to find your favorite combination.


In conclusion, cooking a swordfish steak in a frying pan is a simple and delicious way to enjoy this flavorful fish. By choosing the right steak, properly preparing and seasoning it, and cooking it to perfection in a hot frying pan, you can create a mouthwatering dish that’s sure to impress. Serve your cooked swordfish steak with your favorite garnishes and enjoy a satisfying meal that showcases the rich flavors of this popular seafood.


No comments yet. Why don’t you start the discussion?

Leave a Reply

Your email address will not be published. Required fields are marked *