Swordfish Recipe

Prepare garlic and herbs

Peel and mince the garlic cloves finely. Finely chop the flat-leaf parsley and strip the thyme leaves from stems if using fresh thyme.

Make marinade

In a medium bowl whisk together 1/4 cup extra-virgin olive oil, 2 tablespoons fresh lemon juice, minced garlic, chopped parsley, thyme leaves, Dijon mustard, kosher salt, black pepper and red pepper flakes until emulsified.

Marinate swordfish

Pat the swordfish steaks dry with paper towels. Place them in a shallow dish or resealable bag and pour about two-thirds of the marinade over the steaks, turning to coat both sides. Reserve the remaining marinade for basting/finishing. Cover and refrigerate for 20–30 minutes (no more than 1 hour) to avoid over-acidifying the flesh.

Bring to room temperature

About 15 minutes before cooking, remove the marinated swordfish from the refrigerator and let come toward room temperature while you preheat the pan or grill. This promotes even cooking.

Preheat pan or grill

If using a heavy skillet or cast-iron pan: place over medium-high heat until very hot. If grilling: preheat grill to medium-high (about 425–450°F / 220–230°C) and oil the grates.

Sear fish

Add 2 tablespoons olive oil to the hot pan and swirl to coat. Place swordfish steaks in the pan in a single layer without crowding. Sear undisturbed for 3–4 minutes until a brown crust forms. Flip and sear the other side for 3–4 minutes. For thicker steaks or grill, cook 4–5 minutes per side. Internal temperature should reach 130–135°F (54–57°C) for medium; adjust timing as needed. Avoid overcooking—swordfish is best moist and slightly pink in the center.

Baste and finish

During the last minute of cooking, brush the reserved marinade over the steaks to add flavor (do not use marinade that contacted raw fish unless boiled — in this recipe you reserved unused marinade). Optional: add 1 tablespoon unsalted butter to the pan and spoon the melted butter over the steaks as they finish for gloss and flavor. If using capers, scatter them in the pan to warm for 30–45 seconds.

Transfer the cooked steaks to a plate and tent loosely with foil. Let rest for 3–5 minutes to redistribute juices.

Plate the swordfish steaks. Spoon any pan juices and warmed capers over the top. Sprinkle chopped basil or additional parsley and serve with lemon wedges on the side for squeezing over the fish.

Suggested accompaniments: grilled vegetables, a simple green salad, roasted potatoes or a light herbed couscous.