This swordfish recipe pairs the tender fish with garlic, lemon and capers for a flavor-packed and easy meal!

Got swordfish and not sure how to cook it? Try this flavor-packed easy swordfish recipe! The meaty, tender flesh shines when it’s coated in spices and simply pan-fried with garlic, butter and lemon. Top with briny capers for a salty pop, and it makes for a simple and memorable meal! Fish is always a big hit in our house, and this swordfish went over very well (even with the kids!).

Ingredients for this swordfish recipe

Swordfish is a fish with a long, sword-like bill. It can swim at up to 50 miles per hour, making it one of the fastest predators in the ocean. Swordfish has a meaty texture, and tastes rich, mild, and almost sweet: the effect is almost like a cross between tilapia and scallops. The meat is very tender and sold as steaks.

This type of fish tastes delicious with only a bit of seasoning and a quick pan sear until its tender. Here are the ingredients in this swordfish recipe:

Swordfish, wild caught if possible
Garlic powder, onion powder, celery seed, and kosher salt
Olive oil
Butter
Garlic
Capers
Lemon juice

Is swordfish healthy?

Swordfish is a nutrient-rich lean protein that is part of a healthy diet in moderation: it’s packed with health benefits like omega 3’s, Vitamin B and D, and more. It does contain higher levels of mercury than other fish, so it’s healthiest to eat it occasionally (once per week or less) or avoid it if you are pregnant. Keep in mind cooking the fish reduces mercury content by up to 30%.

Tips for cooking swordfish

This fish is quick and easy to cook: there are just a few things to note about cooking time and temperature! Here are a few tips for cooking swordfish:

Allow the fish to stand at room temperature while preparing the recipe. This allows it to cook as evenly as possible.
Pat the steaks dry and season. The recipe below uses a mix of garlic powder, onion powder, celery seed, and salt.
Pan sear for 2 to 3 minutes per side. Use a large skillet and medium high heat.
Cook until the internal temperature reaches 145°F. The exterior should become crisp with a golden brown color.
If desired, make the pan sauce. Remove the fish. Add butter, minced garlic and cappers and heat for 30 seconds. Then add the fish back and spoon over the juices.

Variation: grill it!

Swordfish also works grilled! You can use the same basic principles as pan searing the fish. Preheat a grill to medium-high heat (375 to 450°F). Grill the steaks over indirect heat for 3 to 4 minutes, until it releases from the grates. Flip and cook another 3 to 4 minutes, until the fish is tender and just cooked through and the internal temperature is about 140°F. Allow to rest 2 minutes before serving.

Tips for buying swordfish

Swordfish are typically fished responsibly and are a good choice for consumers concerned about sustainability (source). When you’re buying swordfish, here are some best practices to consider:

Swordfish was once overfished but is now considered a success story with healthy populations in the North Pacific and North Atlantic.
Buy wild caught swordfish if possible. Look for US troll line caught Swordfish, Monterey Bay Aquarium Seafood Watch.

More fish recipes

Fish makes a quick and healthy dinner idea! Here are a few more tasty fish recipes to try:

Make Brown Sugar Salmon, Stuffed Salmon or Pan Seared Salmon
Go for this Easy Chilean Sea Bass or Mahi Mahi Recipe
Opt for Fried Tilapia
Try Easy Salmon Steaks or Perfect Tuna Steak
Go for more 25 Easy Fish Recipes

This swordfish recipe is…

Gluten-free and pescatarian. For dairy-free, use dairy-free butter.