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How to cook swordfish steaks in cast iron skillet : Easy Method

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Swordfish is a versatile, firm, and meaty fish that’s perfect for cooking in a cast iron skillet. The high heat and even cooking surface of the skillet create a deliciously seared crust while keeping the inside moist and tender. In this article, we’ll provide a simple method for cooking swordfish steaks in a cast iron skillet, along with tips for choosing, preparing, and serving swordfish.

Choosing Swordfish Steaks

When selecting swordfish steaks, look for the following:

  • Steaks that are at least 1-inch thick to ensure even cooking.
  • Steaks with a vibrant, pinkish color and a slightly translucent appearance.
  • Steaks that are firm to the touch and have a fresh, mild scent.

Preparing Swordfish Steaks

Before cooking swordfish steaks, it’s essential to:

  • Rinse the steaks under cold water to remove any debris or scales.
  • Pat the steaks dry with paper towels to remove excess moisture.
  • Trim any skin or dark red areas, as these can have a strong, fishy taste.

Cooking Swordfish Steaks in a Cast Iron Skillet

This easy method for cooking swordfish steaks in a cast iron skillet results in a flavorful, perfectly cooked dish.


  • 2 swordfish steaks, about 6-8 ounces each and at least 1-inch thick
  • 2 tablespoons olive oil
  • Salt and pepper, to taste


  1. Allow the swordfish steaks to come to room temperature for about 20-30 minutes before cooking.
  2. Preheat your cast iron skillet over medium-high heat for several minutes until it’s hot.
  3. Season the swordfish steaks with salt and pepper, to taste.


  1. Add the olive oil to the hot cast iron skillet, ensuring the oil is evenly distributed.
  2. Carefully place the swordfish steaks in the skillet, leaving ample space between them to ensure even cooking.
  3. Cook the swordfish steaks for 4-5 minutes per side, or until they develop a golden-brown crust and reach an internal temperature of 145°F (63°C).

Serving Suggestions

Serve your cast iron skillet-cooked swordfish steaks with a side of your choice, such as roasted vegetables, garlic mashed potatoes, or a simple green salad. You can also top the steaks with a squeeze of lemon or a spoonful of caper and herb butter for added flavor.

Tips for Cooking Swordfish Steaks in a Cast Iron Skillet

  • Make sure your cast iron skillet is properly seasoned and preheated to avoid sticking and ensure even cooking.
  • Don’t move the swordfish steaks while they are searing to allow a crust to form.
  • Use a fish spatula or tongs to gently turn the swordfish steaks to avoid tearing.

Storage and Reheating

Store leftover swordfish steaks in an airtight container in the refrigerator for up to 2 days. To reheat, warm the steaks in a preheated 350°F (175°C) oven for about Store leftover swordfish steaks in an airtight container in the refrigerator for up to 2 days. To reheat, place the steaks on a baking sheet and warm them in a preheated 350°F (175°C) oven for about 5 minutes, or until heated through. Be cautious not to overcook the swordfish during reheating, as this may result in a dry texture.


Cooking swordfish steaks in a cast iron skillet is a simple and flavorful method that results in a delicious and healthy meal. By following the tips and instructions provided in this article, you can enjoy perfectly cooked swordfish steaks with a beautiful sear and tender interior. Don’t forget to experiment with various side dishes and accompaniments to make this dish your own.


What does swordfish taste like?

Swordfish has a mildly sweet, delicate flavor and a firm, meaty texture. It is often compared to tuna or mahi-mahi.

Is swordfish high in mercury?

Swordfish is known to have higher levels of mercury compared to other fish. Pregnant women, nursing mothers, and young children should limit their consumption of swordfish and other high-mercury fish.

Can I grill swordfish steaks instead of cooking them in a cast iron skillet?

Yes, swordfish steaks can also be grilled. Preheat your grill to medium-high heat, and cook the steaks for about 3-5 minutes per side or until they reach the desired level of doneness.

Can I use frozen swordfish steaks for this recipe?

Yes, you can use frozen swordfish steaks. Thaw them in the refrigerator overnight before preparing them according to the recipe.

What other seasonings can I use on swordfish steaks?

Swordfish is versatile and can be seasoned with a variety of herbs and spices, such as basil, oregano, thyme, rosemary, paprika, or cayenne pepper. Feel free to get creative with your flavor combinations.

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