Proteins

Swordfish

Firm, meaty, steak-like fish ideal for grilling and skewering; mild with a slightly sweet flavor.

Swordfish is a large ocean fish whose dense, meaty flesh is cut into thick steaks, holding together exceptionally well on the grill or skewer. Its mild, slightly sweet flavor and firm texture make it a Mediterranean and Sicilian favorite, often grilled with lemon and herbs or braised (pesce spada). Because it is meaty rather than flaky, it suits high-heat and bold preparations.

Swordfish (Xiphias gladius) is a large predatory ocean fish, one of the few warm-blooded species in the sea, which contributes to its exceptional ability to maintain firm muscle structure. Its flesh is dense, ivory to pinkish-white when raw, turning opaque when cooked, with a meaty, steak-like texture that separates into substantial flakes rather than delicate fragments when properly prepared. This combination of firmness and moderate fat content (5–15%, varying by season and source) makes swordfish uniquely forgiving compared to other fish—it holds together on grills and skewers, tolerates higher heat, and resists drying out better than delicate white fish. The flavor is mild and slightly sweet with a clean finish, making it approachable for cooks accustomed to working with meat while remaining distinctly oceanic.

The appeal of swordfish lies in its versatility and robustness. Unlike fragile fish that demand precise timing and careful handling, swordfish steaks can stand up to aggressive grilling, bold marinades, and even aggressive searing without falling apart. This forgiving nature, however, can breed overconfidence: the difference between a juicy, mahogany-crusted steak and a tough, gray hockey puck often comes down to 5–10 degrees of internal temperature. The species has a compelling conservation story—severely overfished in the 1970s–80s, it rebounded significantly under international management, particularly ICCAT quotas for Atlantic stocks, and now stands as a success story in sustainable fisheries—though sourcing matters enormously, and regional stocks vary. Always ask your fishmonger about catch origin and current stock status.

Measured in: g
Storage: Fridge

Allergens

Fish

Types & varieties

Atlantic Swordfish

Primary source for most U.S. and European markets; managed under ICCAT quotas; peak season spring through early fall

Pacific Swordfish

Increasingly available in Western markets; often marketed as 'Hawaiian swordfish' when from that region

Mediterranean Swordfish

Highly prized; short season (typically May–October) with strict quotas; sold fresh throughout Italy, Spain, and France

By Size Grade

Marketed as school (under 50 lbs), medium (50–100 lbs), large (100–200 lbs), and giant (200+ lbs); smaller grades tend toward greater tenderness

The Temperature Imperative

Swordfish's firm texture and forgiving nature can mislead cooks into believing it is indestructible. It is not. The proteins in swordfish tighten irreversibly when heated beyond 150°F (65°C), squeezing out moisture and creating a rubbery, dry texture. Invest in an instant-read thermometer and use it. Pull the steak from heat at 130°F (54°C) and let residual carryover heat raise it to 140°F (60°C) for medium-rare to medium. This is not optional precision—it is the difference between a memorable steak and an edible mistake. If you have been overcooking swordfish without realizing it, this single change will transform your results.

Target 130°F at removal for medium-rare; 140°F for medium; never exceed 150°F
Residual heat will add 5–10°F after pulling from the grill or pan
Allow fish to rest 3–5 minutes after cooking to let juices redistribute and texture firm up

The Membrane: A Critical Prep Step

Before cooking any swordfish steak, locate and remove the dark intramuscular membrane—a vertical band of darker flesh running through the center of each steak. This tissue has a distinctly metallic flavor and tough, rubbery texture that survives cooking intact. It does not soften, pickle, or disappear; it remains a chewy, off-putting band in the middle of your steak. Professional fishmongers often trim this, but not always. Run your finger along the center of the steak before cooking; if you feel a tougher band, trim it out with a sharp knife.

The membrane is the dark vertical strip through the steak's center
It has a metallic taste and never softens with cooking
Trim it before seasoning; your guests will thank you

Common uses

Grilling—the most celebrated method; high heat creates a caramelized crust while the interior stays moist; holds firm on skewers without falling apartBroiling and oven roasting—ideal for thicker cuts; allows even cooking with controlled browning from the top heat sourcePan-searing—best with 1–1.5 inch thick steaks; achieves a golden, steak-like crust similar to a good beef preparationKabobs and grilled satay—cut into 1.5-inch cubes; absorbs marinades well while staying intact on skewers over high heatCeviche and raw preparations—firm texture holds up to citrus curing; must be exceptionally fresh from a trusted sourceSautéing—quick-cook method for thinner steaks; finish with compound butter or pan sauce for richnessEn papillote or wrapped in prosciutto—steam-cooked with herbs and citrus for moisture retention and delicate aromaticsSalads—grilled or poached, cooled and sliced over arugula, frisée, or mixed greens with vinaigretteQuick-cured preparations—salt, sugar, and spice rubs applied briefly before searing create a lacquered exterior

Tips & pitfalls

Bring swordfish to room temperature 20–30 minutes before cooking—cold fish cooks unevenly with a tough, undercooked center
Pat steaks completely dry before cooking—surface moisture creates steam instead of the sear you want
Season simply: coarse salt, cracked black pepper, and olive oil let the natural flavor shine; heavy seasoning overwhelms its mild character
Never cook past 150°F—beyond this, proteins tighten irreversibly and the steak becomes rubbery and dry
Trim the dark intramuscular membrane running through the center of each steak before cooking; it has an off-putting metallic flavor and never softens
Let the fish rest 3–5 minutes after cooking; this allows juices to redistribute and the texture to firm up properly
Avoid long acidic marinades (longer than 2 hours) with citrus or vinegar—they denature the surface proteins and create a mealy texture
Cut against the grain when serving—swordfish has visible muscle bands; cross-cutting produces more tender bites
If grilling over charcoal, let the fire burn down to hot coals rather than cooking over open flames to avoid charring the exterior before the interior is done
Buy from reputable fishmongers who can tell you the catch source—quality varies enormously with freshness and handling
Use an instant-read thermometer and pull from heat at 130°F; residual heat will carry it to 140°F—this is the single most important step

Nutrition

144kcal

Energy

602 kJ · per 100 g

Where the calories come from

Protein 57%Carbs 0%Fat 43%

Protein

19.7g

39% DV

Carbs

0% DV

Fat

6.7g

9% DV

Fiber

0% DV

Sugars

of which

Sodium

81mg

4% DV

Notable micronutrients

Selenium104% DV

Vitamin B1271% DV

Vitamin D70% DV

Niacin (B3)49% DV

Vitamin B632% DV

Phosphorus20% DV

Source · USDA FoodData Central · Fish, swordfish, raw

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In the shops

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Good to know

Scientific Name: Xiphias gladius
Type: Large predatory ocean fish; one of the few warm-blooded fish species
Flavor: Mild and slightly sweet; meaty and steak-like with a clean finish
Texture: Dense, firm, and moisture-retaining; separates into substantial flakes when properly cooked
Flesh Color: Ivory to pinkish-white when raw; turns opaque white when cooked
Doneness Target: 130°F–140°F (54°C–60°C) for medium-rare to medium; flesh should be slightly translucent at center when removed from heat
Fat Content: Moderate to high (5–15% depending on season and location); contributes to moistness
Peak Season: Spring through early fall in the North Atlantic; year-round availability with peaks varying by region
Typical Market Size: Steaks cut from fish weighing 50–200 lbs; individual steaks typically 8–16 oz each
Shelf Life: 2–3 days refrigerated; freeze for up to 3 months
Mercury Advisory: Higher on the food chain—FDA recommends limiting consumption, especially for pregnant women and young children; check regional catch advisories
Sustainability: Variable by source; look for MSC-certified, line-caught, or regional assessments such as NOAA Fisheries status for Atlantic stocks

Substitutes

Mako Shark — Often sold as 'fresh shark' at fish markets; virtually identical cooking properties—firm, meaty, and neutral-flavored; takes marinades well; look for sustainable sources
Tuna Steaks — Similar dense, steak-like texture and mild flavor; cooks slightly faster due to lower fat content; best results at the same low internal temperature range
Wahoo (Ono) — Firm, clean-flavored fish from tropical waters; slightly more delicate than swordfish—watch cooking times closely and do not overcook
Sturgeon — Dense, meaty texture with a mild, slightly nutty flavor; excellent on the grill; more commonly available in freshwater regions
Shark (Lemon Shark or approved species) — Closest texture match—firm, meaty, and steak-like; leaner than swordfish and may need additional oil during cooking; ensure from sustainable sources