How to Pan-Fry Swordfish

Swordfish steaks vary in coloring depending on the diet and habitat of the fish.

Swordfish has a bolder, meatier flavor than white-fleshed fish. Bring out this rich flavor by cooking it like a beef steak. Pan-frying swordfish, especially with a grill pan, is the best indoor cooking method for this fish, according to "The Illustrated Cook's Book of Ingredients." Properly prepared swordfish will entice the taste buds while contributing to a healthy diet. Adding swordfish to your diet contributes a dose of heart-healthy omega-3 fatty acids from the fish, but pregnant women and children should avoid it because of the amounts of mercury in the fish. Add this to my Recipe Box.

Things You'll Need

• Skillet or grill pan
• Olive oil
• Spatula

Instructions

1. Heat the skillet over medium-high heat until the surface is hot.

2. Rub both sides of the swordfish steaks with a thin coating of olive oil. Place the oiled steaks in the pan.

3. Cook the steaks for three minutes per 1/2-inch thickness.

4. Turn the steak with a spatula and cook for two minutes per 1/2-inch thickness or until the flesh is firm when pressed with a finger. Serve the fish with your choice of sauce or topping.

Tips & Warnings

• Choose accompaniments for swordfish with flavors that are complementary. Basil, coriander, citrus, sesame oil, cilantro and paprika are some complementary flavors, according to "The Illustrated Cook's Book of Ingredients."

• Pregnant women and young children should not eat swordfish because of the risk for mercury exposure in the fish.

References

• "Mansion on Turtle Creek Cookbook"; Dean Fearing; 1987
• "The Illustrated Cook's Book of Ingredients"; DK Publishing; 2010
• "Season to Taste"; Liam Tomlin, et al.; 2005