How to cook swordfish | healthy


Swordfish – stay with me here – looks like the perfect simple white shirt. A quiet and unassuming part of your spin, it requires no special treatment. Dressed up or down, they are equally appropriate (with the right accessories) at a fancy dinner party or a backyard barbecue. It fits in just about everything in your closet (that is, your pantry) and works any time of the year. Plus, on days when you can’t bother to spend more than ten minutes getting your clothes (or dinner!) together, you can totally carry the team. As far as I can tell, the only difference is that the swordfish seems to be covered a bit better with the sauce.

Once you know what to look for on a seafood counter, cooking swordfish at home is a flexible process. Do you feel like grilling? Swordfish is the perfect choice, especially if you’re a stickler for seafood, as it’s sturdy enough to stand up to direct heat without sticking to grates or falling apart. more than atdoor person? Move to the stove or oven instead, where the finished swordfish will be no less moist and ready for any toppings or sauce. Read on to find out why swordfish does it all and how to make sure you hear it every time, no matter which path you take.

It’s a steak. (But not steak either!)

At the fish counter, you’ll find swordfish sold as “steaks”—thick, muscular, spiral-patterned cuts that typically weigh between 6 ounces-1 pound each. As the name suggests, these are huge cuts that look more like ribs than fish fillets, with a meaty and juicy texture to match. It’s the combination of size and texture that gives swordfish steaks the ability to appeal to both beef lovers looking to switch up their protein game and pescatarians who want an easy roast in summer.

When shopping for swordfish, the fish is important. Ask for pieces that are at least an inch thick, because anything thinner can flex and break in half when turned over. Also look for cream-colored steaks with hints of pink; A reddish line or two is fine, but anything brown should be avoided.

It’s a blank canvas.

Swordfish is very light in flavour, making it the perfect unflattering fish to pair with any sauce, marinade, or topping. Texture helps, too: Because it’s sturdier and more substantial than most other fish, chunky sauces and heavy spreads work just as well as they do with chicken or pork. Marinate steaks in spices mash or Soy and Citrus Dressing (for 15 minutes only, to prevent it from becoming mushy); Sprinkle it with herb green sauce or caper butter; pile on pile of citrus fruits, chunky olive, or tomatoes – you can eat them in any direction you like.

It is guaranteed.

The best part about cooking swordfish is that it’s almost shockingly unpleasant. Strong steaks can be roasted, roastedAnd the Grilled, or Grilled In just minutes, and because most recipes require you to cook the whole fish, you don’t have to do any guesswork to know when it’s done. You can track cooking progress by watching your steak turn opaque to the side; Once it feels firm to the touch and flakes off easily with a fork, you’re good to go. For a 1-inch thick steak, this means about 5-7 minutes per side over medium-high heat in a skillet, on the grill, or under the grill, or 7-10 minutes (no flipping required) in a 450°F oven.

No matter how you choose to cook swordfish, don’t forget the oil. Rubbing the steaks on both sides with neutral oil before grilling ensures they won’t stick to the grates, and drizzling olive oil before roasting or grilling adds a little extra richness. To get even coverage, pour a few tablespoons of either oil into a baking dish and add the fish, stirring to coat.

Last but not least, it works on a stick.

Fun twist! While whole steaks can serve one to two people depending on their size, swordfish skewers Great alternative for larger groups and cook more quickly. Simply cut the fish into cubes – the firm texture helps it keep its shape and even take on delicious grill marks while cooking – and put it on skewers on its own or with other ingredients. Summer vegetables like zucchini or peppers? Steak (like an actual steak) for surf and turf style kebab? Like everything else about swordfish, it’s an adventure that you can pick yourself up.

Get the recipe:

Grilled swordfish with tomato recipe


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