How long do you cook swordfish in the oven? Usually, it takes 10 to 15 minutes for steaks about 1 inch thick. This is when baking at a high heat, typically between 400°F and 450°F. Is swordfish done at 145F? Yes, according to the USDA, cooking fish to an internal temperature of 145°F (63°C) is safe. However, many cooks prefer swordfish slightly less done, closer to 130°F to 135°F (54°C to 57°C), for a more moist and tender result. Knowing the oven baked swordfish time depends greatly on the steak’s thickness and the swordfish oven temperature you choose.
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Choosing the Best Swordfish Steaks
Getting good results starts with good fish. When you buy swordfish, look for thick steaks. Steaks that are at least 1 inch thick are best for baking. Thicker steaks are less likely to dry out. They stay juicy inside while the outside cooks.
Look at the color. Fresh swordfish should have a moist, almost wet look. The color should be white to pinkish-white. Avoid fish that looks dry, dull, or smells strongly like fish. This can mean it is not fresh.
The edges of the steak should look clean and firm. They should not look brown or like they are falling apart. Good swordfish smells like the ocean, but not too strong.
Getting Your Swordfish Ready
Before cooking, you need to get the swordfish ready.
Bringing Fish to Room Temperature
Take your swordfish out of the fridge about 15 to 20 minutes before you plan to cook it. Letting it sit helps it cook more evenly. A cold steak will cook unevenly. The outside might burn before the inside is done. Just a short time out of the fridge is enough. Do not leave it out for too long, especially in warm places.
Drying the Steaks
This step is very important for good texture. Use paper towels to gently pat the swordfish steaks dry on all sides. Get rid of as much water on the surface as you can. Why do this? A dry surface helps the outside of the fish get a nice crust. It stops the fish from steaming in its own juices. Dry fish cooks better.
Seasoning Your Swordfish
Simple is often best for swordfish. Its flavor is mild but rich.
Basic Seasoning
- Salt: Use sea salt or kosher salt. Sprinkle it evenly on both sides.
- Black Pepper: Use fresh ground black pepper. It adds a little bite.
- Olive Oil: Drizzle a little olive oil over the fish. This helps the seasoning stick. It also helps prevent the fish from sticking to the pan.
Rub the salt, pepper, and olive oil gently into the fish.
Other Flavor Ideas
You can add more flavors if you like.
- Herbs: Fresh herbs like parsley, thyme, or dill are great. Chop them fine and press them onto the oiled fish. Dried herbs work too, but use less.
- Lemon: Lemon is a classic with fish. You can put lemon slices on top of the fish before baking. Or squeeze fresh lemon juice over it after cooking.
- Garlic: Minced garlic or garlic powder adds flavor. Mix it with the olive oil.
- Spices: A pinch of paprika adds color and mild flavor. A little cayenne can add heat. Cumin or coriander can give it a different taste.
- Butter: Melted butter can be used instead of or with olive oil. It adds richness. You can mix herbs or garlic into the melted butter.
Season the fish just before putting it in the oven. Salt can draw water out of the fish over time.
Finding the Right Oven Temperature
What is the best temperature to bake swordfish? High heat is usually recommended. Baking swordfish at a high oven temperature helps it cook quickly. This keeps the inside moist.
Common oven temperatures for baking swordfish are:
- 400°F (200°C)
- 425°F (220°C)
- 450°F (230°C)
Using a temperature of 400°F to 425°F is common. It cooks the fish fast enough but gives you a little more time to check doneness. 450°F cooks it very fast. This is good for thicker steaks but needs careful watching.
Preheat your oven fully before putting the fish in. A properly heated oven is key for correct cooking times. It can take 15-20 minutes or more for an oven to reach the set temperature. Use an oven thermometer to be sure your oven is hot enough. Oven temperatures can vary.
How Steak Size Changes Cook Time
The thickness of your swordfish steak is the biggest factor in how long it needs to bake. A thick steak takes longer than a thin one.
Here are some general cooking time guides based on thickness and a common oven temperature like 425°F (220°C):
- Steaks less than 1 inch thick: These cook very fast. They might only need 8 to 10 minutes. They are more likely to dry out. Be extra careful with thin steaks.
- Steaks about 1 inch thick: This is a common size. How long to bake swordfish steak of this size? Plan for about 10 to 15 minutes.
- Steaks about 1.5 inches thick: Cooking time for thick swordfish like this will be longer. It will likely take 15 to 20 minutes.
- Steaks 2 inches or thicker: These are very thick. They need the longest time. Expect 20 to 25 minutes or even more.
These times are just guides. Always check for doneness using the best method: internal temperature.
Knowing When It’s Done Inside
This is the most important part. Using an internal temperature swordfish doneness check is the best way to know your fish is cooked just right. Relying only on look can be tricky.
Using a Thermometer
The surest way is to use a meat thermometer. A quick-read digital thermometer is best. Stick the thermometer into the thickest part of the steak. Do not touch bone if there is one.
What temperature are you aiming for?
- 130°F to 135°F (54°C to 57°C): Many chefs and seafood lovers like swordfish cooked to this temperature. The center will be slightly pinkish and very moist. It will feel tender and juicy. This is often called medium or medium-rare for fish.
- 140°F to 145°F (60°C to 63°C): Cooking to 145°F is the USDA recommended temperature for fish. At this temperature, the fish will be fully opaque (not see-through) throughout. It will be firm but should still be moist if not overcooked.
Remember, the fish will continue to cook a little after you take it out of the oven. This is called carry-over cooking. The temperature might rise by a few degrees. If you want it to finish at 135°F, you might take it out at 130°F.
Signs Your Swordfish Is Ready
While temperature is king, here are other ways how to tell when swordfish is cooked:
- Look: Raw swordfish is translucent (a bit see-through). As it cooks, it turns opaque (solid white). You should see the white color spreading from the edges toward the center. The center should still look very moist.
- Flake: Use a fork to gently test the thickest part. Cooked swordfish will flake easily along its natural lines. If it looks raw and resists flaking, it needs more time. If it falls apart too easily and looks dry, it might be overcooked.
- Feel (Poke Test): You can gently press the fish with your finger or a fork. Raw fish is very soft and squishy. As it cooks, it becomes firmer. Perfectly cooked fish should feel firm but still have a little give. If it feels hard, it’s likely overcooked.
Use these signs along with a thermometer for best results.
Cooking with Foil
You can also bake swordfish in foil. This is a good method if you want to make sure the fish stays very moist. It steams the fish inside the foil packet.
Bake Swordfish in Foil Time
Cooking time is similar to baking uncovered, but maybe slightly longer because the foil traps moisture and lowers the direct heat exposure.
- For a 1-inch steak: Bake swordfish in foil time is usually about 12 to 18 minutes at 400°F to 425°F.
- For thicker steaks: Add a few minutes per half inch of thickness.
To cook in foil:
- Lay a large piece of heavy-duty aluminum foil on a baking sheet.
- Lightly oil the foil.
- Place the seasoned swordfish steak on the foil.
- Add other things like lemon slices, herbs, vegetables, or a pat of butter on top.
- Fold the foil up and over the fish. Crimp the edges tightly to make a sealed packet.
- Bake for the estimated time based on thickness.
- Carefully open a corner of the packet to check for doneness. Be careful of the hot steam!
- Use a thermometer to check the internal temperature.
Pros and Cons of Foil Baking
- Pros: Keeps fish very moist. Easy cleanup (just throw away the foil). Allows adding other ingredients to cook together.
- Cons: The fish won’t get a nice browned surface or crust. Less direct heat means checking doneness might take a bit more time.
If you like a little color on your fish, you can open the foil packet for the last few minutes of cooking.
A Simple Baked Swordfish Recipe
Here is a straightforward baked swordfish recipe you can follow. It uses basic ingredients and gets you started.
Ingredients
- 2 swordfish steaks, about 1 inch thick
- 1-2 tablespoons olive oil
- Salt, to taste
- Freshly ground black pepper, to taste
- Optional: Lemon slices, fresh herbs (like parsley or thyme), a clove of garlic minced
Equipment
- Baking dish or sheet pan
- Aluminum foil or parchment paper (optional, for easy cleanup or foil method)
- Meat thermometer
Instructions
- Get the Oven Ready: Preheat your oven to 425°F (220°C).
- Prep the Fish: Take the swordfish out of the fridge about 15 minutes before cooking. Pat the steaks completely dry with paper towels.
- Season: Drizzle olive oil over the steaks. Sprinkle generously with salt and black pepper on both sides. If using, rub minced garlic onto the fish and press chopped herbs onto it. Place lemon slices on top if desired.
- Place on Pan: Put the seasoned fish on a baking dish or a baking sheet lined with foil or parchment paper (for easy cleanup). Make sure the steaks are not touching.
- Bake: Place the pan in the preheated oven.
- Set Timer: Start checking for doneness around the 10-minute mark for 1-inch steaks.
- Check Doneness: The best way is to use a meat thermometer. Insert it into the thickest part.
- For moist fish: Remove when the internal temperature reaches 130°F to 135°F (54°C to 57°C).
- For fully cooked fish (USDA): Remove when the internal temperature reaches 145°F (63°C).
- Look for other signs too: The fish should turn opaque white. It should flake easily with a fork in the thickest part.
- Rest: Once cooked, take the fish out of the oven. Let it rest on the pan for 5 minutes before serving. This helps the juices settle.
- Serve: Serve hot. A squeeze of fresh lemon juice is always nice.
This recipe gives you a good base. Remember that your specific oven and the exact thickness of your fish will affect the total oven baked swordfish time.
Putting It All Together: Time and Temperature
Here is a summary table to help estimate cooking times for baked swordfish:
| Steak Thickness | Oven Temperature | Approximate Baking Time (Uncovered) | Approximate Baking Time (In Foil) | Target Internal Temperature |
|---|---|---|---|---|
| Less than 1 inch | 400°F – 425°F | 8 – 10 minutes | 10 – 12 minutes | 130°F – 135°F |
| About 1 inch | 400°F – 425°F | 10 – 15 minutes | 12 – 18 minutes | 130°F – 145°F |
| About 1.5 inches | 400°F – 425°F | 15 – 20 minutes | 18 – 23 minutes | 130°F – 145°F |
| 2 inches or more | 400°F – 450°F | 20 – 25+ minutes | 23 – 30+ minutes | 130°F – 145°F |
Note: Always check with a thermometer. Times are estimates.
Tips for Success
- Use a Thermometer: This is worth saying again. It is the most accurate way to avoid dry fish.
- Don’t Overcook: Swordfish is lean. It dries out easily if cooked too long or at too low a temperature for too long. Aim for the lower end of the doneness temperature (130-135°F) if you like moist fish.
- Let it Rest: Resting for 5 minutes after cooking lets the juices redistribute. This keeps the fish moist.
- Think About Pan Choice: A darker baking pan can cook food faster than a lighter one. A heavier pan holds heat better.
- Oven Hot Spots: Ovens can have hotter and cooler spots. Your fish might cook slightly faster or slower depending on where you put the pan.
- Start Checking Early: If you are unsure, start checking the internal temperature a few minutes before you expect it to be done. You can always cook it longer. You cannot uncook it.
- Consider Air Fryer: While this post is about oven baking, an air fryer can also cook swordfish quickly. It often uses similar high heat principles.
- Serving Ideas: Baked swordfish goes well with many sides. Roasted vegetables, rice or quinoa, a simple salad, or mashed potatoes are good choices.
Why High Heat Works Well
Baking swordfish at a high temperature (like 400°F or 425°F) helps cook the fish fast. This is important for lean fish like swordfish. High heat quickly cooks the outside. It cooks the inside just enough without drying it out.
Lower temperatures would require longer cooking times. Longer cooking times mean the fish loses more moisture. This results in dry, tough swordfish. High heat minimizes the time the fish is exposed to heat, locking in juices.
What If Your Swordfish Is Frozen?
It is best to bake swordfish that has been thawed. Thaw frozen swordfish safely in the refrigerator. This usually takes about 24 hours for a few steaks. You can also thaw it in a sealed plastic bag under cold running water. Never thaw fish at room temperature.
Cooking frozen fish directly is possible, but the results might not be as good. The outside can cook faster than the inside. The texture might be uneven. If you must cook it from frozen, it will take about twice as long as cooking thawed fish. Use a thermometer to make sure it reaches a safe temperature all the way through.
Common Mistakes to Avoid
- Not Drying the Fish: Leads to steaming instead of baking.
- Not Preheating the Oven: Makes cook time unpredictable.
- Guessing Doneness: Always use a thermometer!
- Overcooking: The most common mistake, resulting in dry fish.
- Not Letting it Rest: Juices run out when you cut it too soon.
- Starting with Thin Steaks: Thinner fish is harder to cook well in the oven without drying.
FAQ – Questions People Often Ask
h4: Can I bake swordfish from frozen?
It is better to thaw swordfish before baking for even cooking and best texture. If you bake from frozen, it will take roughly twice as long. Always check the internal temperature carefully.
h4: What temperature should my oven be for swordfish?
A high temperature is best, usually between 400°F (200°C) and 450°F (230°C). 425°F (220°C) is a common choice.
h4: How do I know if my swordfish is cooked without a thermometer?
Look for the fish to turn opaque white all the way through. It should flake easily with a fork in the thickest part. However, using a thermometer is the most reliable way.
h4: What is the safe internal temperature for cooked fish?
The USDA recommends 145°F (63°C) for all types of fish.
h4: Can I get sick if my swordfish is a little undercooked (like 130°F)?
While the USDA recommends 145°F for safety, many people eat swordfish cooked to lower temperatures (130-135°F) for better texture. This is similar to how people eat steak cooked rare or medium-rare. Eating raw or undercooked seafood carries some risk, especially for people with weakened immune systems, older adults, and young children. Use caution and make your own choice based on your health and comfort level. Buying high-quality, fresh fish from a trusted source helps reduce risk.
h4: Should I cover swordfish when baking?
You can bake swordfish uncovered for a slightly browned surface, or cover it loosely with foil, or bake it completely sealed in a foil packet. Baking in foil keeps the fish very moist but prevents browning.
h4: How long does it take to bake a thick piece of swordfish?
A thick piece (1.5 to 2 inches or more) will take longer than a thin one. At 425°F, a 1.5-inch steak might take 15-20 minutes, and a 2-inch steak 20-25+ minutes. Always check the internal temperature.
h4: Can I use broiler instead of baking?
Yes, you can broil swordfish. Broiling uses direct overhead heat and cooks fish very quickly. Watch it closely to prevent burning. It’s another good high-heat method.
h4: How long does baked swordfish last in the fridge?
Cooked swordfish should be stored in an airtight container in the refrigerator. It is best to eat it within 3 to 4 days.
Wrapping It Up
Getting perfect baked swordfish means paying attention to a few key things. Start with good, thick steaks. Get them ready by drying and seasoning them well. Use a hot oven, like 400°F or 425°F. The most important step is checking the internal temperature. Aim for 130°F to 135°F for the most moist fish, or 145°F for full doneness according to safety guidelines.
Knowing how long to bake swordfish steak really depends on its thickness and your oven. A 1-inch steak takes about 10-15 minutes. Thicker steaks need more cooking time for thick swordfish. Use a thermometer and check for signs like opaque white color and flaking. Whether you bake it uncovered or bake swordfish in foil time will vary slightly.
With these simple steps and tips, you can bake delicious, moist swordfish every time. Enjoy your meal!