How to Cook Swordfish

Swordfish are often seen as trophies hung over scrupulous businessmen’s desks, or even hanging in grand daddy’s office. I consider it a symbol of accomplishment and strength.

In the United States this fish is looked after by environmental groups and is not endangered. Especially swordfish off the coast of Hawaii, Canada, North Atlantic, and East Pacific. They get an “A” rating for sustainability by environmental groups such as the Monterey Bay Aquarium.

It is an oily fish which means it’s a good source of vitamins A and D, and rich in omega-3 fatty acids. Because it’s a large fish, there are some health concerns for mercury. The FDA recommends that young children, pregnant women, and women of child-bearing age not eat swordfish.

Here’s what you need to do to Cook Swordfish

How to Choose the Best Swordfish

Always choose Swordfish from sustainable sources from the United States. Never buy imported as these sources are possibly endangered or non-sustainable.

Fresh Swordfish loins should be off white, or cream in color and have a translucent quality. If the loins were previously frozen, they will be whiter and have an opaque rather than translucent quality about the flesh. The bloodline should be red, not brown or black. If there are a lot of tiny red spots in the flesh, it means that there are broken blood vessels and your Paleo fish was over-stressed at capture. I recommend returning it for another fish otherwise it will be very tough.

How To Prepare Swordfish

This fish is much stouter than other fish and can be treated a lot like steak. If you want to do a spice rub or marinade both are excellent ways to prepare the fish for cooking. People have a high success rate with thyme, rosemary, garlic, a fresh lemon, and lemon pepper.

If you choose a marinade with citrus in it such as lemon, don’t marinade it over night-just about 30 minutes to 2 hours will do the trick depending on the thickness. Dry off most of the marinade with paper towels before cooking. You can bring it to a boil separately and serve it as a sauce.

How To Store Swordfish

Fresh raw swordfish will keep for 1-2 days in your refrigerator in its original packaging. Keep it in the bottom of the refrigerator and don’t let it make contact with foods that are to be eaten raw or other cooked meats.

If you freeze your swordfish, it will keep for 2-3 months with extra heavy-duty foil wrapped over the original package. I always like to put frozen food inside an additional freezer-safe plastic bag for easy labeling and prevention of freezer burn.

How To Cook Swordfish

I think this is one of those fish you shouldn’t bake. It’s a little on the boring side, and there’s no reason to not grill or sauté this fish because it can take more heat abuse than other fish.

You could also sear it in a little oil or butter in a hot skillet just until browned (about 2 minutes per side) and then finish in 400F oven. The total cooking time should be about 8 minutes per inch of thickness.

To broil I set the oven rack about 2-3 inches from the heat. Broil for 2 minutes them immediately flip for an additional 2 minutes. Done Paleo swordfish steak should be opaque. Remember that fish continues to cook after you take it off the heat, so take it off now!

Alternatives to Swordfish

Since swordfish is a white, lean, and firm fish, good alternatives are Alaska pollock, catfish, grouper, haddock, Pacific cod, Pacific halibut, Pacific rockfish, Pacific sand dab & sole, striped bass (wild and hybrid).

Nutrition Facts of Swordfish

One piece (106g) of cooked swordfish has 164 calories and 27g of protein. The caloric ratio is 30% fats, and 70% protein. They are strong anti-inflammatory with an inflammation factor of 382.

This Paleo food is a good source of Vitamin B6, and a very good source of Protein, Niacin, Vitamin B12, Phosphorus and Selenium. This Paleo food is high in Cholesterol.

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