How Long to Cook Swordfish
Fresh or frozen swordfish steaks, typically 1 to 1.5 inches thick.
The Short Answer
Fresh or frozen swordfish steaks, typically 1 to 1.5 inches thick. Cook to an internal temperature of 145 degrees F.
Use an instant-read thermometer inserted into the thickest part.
Cooking Methods
🔥 Oven
Temperature: 400°F
Time: 12–15 minutes
Brush with oil or butter. Bake until opaque in the center. Broil for the last 2 minutes for a golden top.
Rest: 3 minutes
🔥 Grill
Temperature: 450°F
Time: 4–6 minutes
Per side over direct high heat. Oil the grill well. Swordfish is dense and meaty, perfect for grilling. Do not overcook; it dries out quickly past medium.
Rest: 3 minutes
🍳 Stovetop
Time: 4–5 minutes
Per side in a hot skillet with oil over medium-high heat. Sear until golden. The dense flesh holds up well to pan-searing.
Rest: 3 minutes
Swordfish is the steak of the sea. It is dense, meaty, and holds up to bold marinades and high heat. Treat it like a steak: sear hard, cook to medium (130-135 degrees F internal for the best texture), and let it rest. Overcooking is the enemy.
Frequently Asked Questions
The FDA recommends 145 degrees F. For the best texture, pull at 130-135 degrees F and let it rest. Like steak, swordfish is best at medium, not well-done.
Ideal thickness is 1 to 1.5 inches. Thinner steaks overcook easily on the grill. If your steaks are thin, use the stovetop method with quick, high heat.
Yes, but limit consumption to 1-2 servings per week due to mercury content. Pregnant women and young children should follow more restrictive guidelines from the FDA.
The Bottom Line
Swordfish cooking times vary by method and thickness. Always verify doneness with a thermometer reading 145 degrees F. The times above are guidelines; your specific results depend on the size and starting temperature of your food.