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Cooking Swordfish - How long to marinate and bake?

I have a nice piece of swordfish I picked up from Whole Foods last week in the freezer. I am, however, at a loss as to how to cook it. How long should I marinate it for? I want to prepare it in the oven, but am not sure at what temp, for how long, etc. I'm a relative newb to cooking fish but am trying to eat much healthier. Thank you so much in advance for your help!

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  1. I don't think swordfish needs marinating. First off, you need to thaw the fish. I am assuming that you froze the fish, in which case you will find that the fish is a bit water-logged. Bring the fish to room temperature for about an hour after salting both sides with kosher salt [if you have it] with the fish on a towel.

    Brush the fish with just a bit of melted butter [really a little] and broil for about 3-4 minutes per side per inch of thickness. If you can afford the calories, create a compound butter with dill or chives. When the fish comes out of the broiler, top with the butter, if using, and spritz with a nice amount of freshly squeezed lemon juice and eat.

    Swordfish is one of my most favorite fish. It doesn't need much help to be perfect.

    3 Replies
    1. re: smtucker

      I agree. Grill or broil. A little olive oil salt and pepper and OT should be good. No need to marinade.

      1. re: melpy

        2nd Melpy. Be careful not to overcook it or it will be dry. I baste with melted butter.

        1. re: Berheenia

          Similar here - no marinade, I baste with melted butter / lemon juice mixture, with dill and coarse black pepper, always on the grill, never overcooked.

    2. I do marinate my fresh swordfish steaks in an herb & garlic infused olive oil, that has cooled to room temp, before I pour it over the steaks. Just oil, dried herbs & minced garlic. No acids at all, don't want to "cook" the fish. I believe it greatly contributes to its moistness before grilling it. It's only in the marinade for about two to three hours, tops, covered in the fridge. As far as time for baking, I would not do a higher heat than 350 ( we just grill ours over medium-low heat) and ten minutes, again depending on how thick it is, is probably enough. Just like meat it will continue to cook after it's off the heat.

      1. also...do not make the mistake i did and attempt to eat the skin lol... that is a no no

        1 Reply
        1. re: darrentran87

          Haha! That does not sound pleasant at all!

        2. I never marinate swordfish as I like its pure flavor and it is very moist on its own. I salt and pepper it, pan sear in olive oil and then finish in oven at 425, 10 minutes per inch of thickness.

          1. I've found the Canadian Fisheries Rule to be very valuable for cooking fish. Measure the thickness at the thickest point and cook for 10 minutes per inch of thickness no matter the method of cooking. Incidently the rule recommends 400-450 deg. for baking.

            2 Replies
            1. re: otisman

              Apologies for my ignorance but, What do you mean by thickness? If I have a Salmon side lying on its skin which one would be the thickness? Going up or from dorsal fin to belly fin?

              1. re: iliria

                Think of it like a steak. It probably isn't more an an inch or inch & a half thick.