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Healthnotes Index:

Swordfish

Swordfish: Main Image

Preparation, Uses, & Tips

The secret to successful swordfish cookery is to not overcook it. Whichever of the following cooking methods you choose, your swordfish will be cooked when its flesh becomes opaque yet is still moist on the inside.

Most swordfish should be cooked as skinless fillets, steaks, or chunks, as the skin is tough and strong tasting.

Baking

Place swordfish in a greased baking dish or wrap in oiled foil and place on a baking sheet. Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F (230°C) oven.

Grilling

Place fillets, steaks, or kebabs directly on a greased grill, 4 to 6 inches (10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade. Cook until opaque and moist on the inside, 6 to 8 minutes.

Broiling

Place steaks or kebabs on a well-greased broiler pan. Broil under preheated broiler 4 to 5 inches (about 10 to 12.5cm) from heat. Turn once. Cook until opaque and moist on the inside, 6 to 10 minutes.

Pan frying

Fry swordfish in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until opaque and moist on the inside, 4 to 8 minutes.

Stir-frying

Cut swordfish steaks or fillets into bite-sized pieces. Coat with cornstarch, and stir-fry gently and briefly in hot oil before adding to your favorite stir-fried vegetables.

Poaching

Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in swordfish, then cover pan and keep liquid at a simmer for about eight minutes per inch (about 2.5cm) of thickness.

Steaming

Place swordfish on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil through cooking time, about 8 to 10 minutes per inch (about 2.5cm) thickness of fish.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.



 
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