Fresh gulf swordfish is a white-fleshed fish that is mild enough for even the pickiest of eaters to enjoy. However, that does not mean that each 1lb. package of this fish offers few cooking options. Instead, you can season your swordfish in a variety of ways to develop a more complex flavor experience.
Baking: Preheat your oven to 375°F. Marinate your swordfish fillets with a mixture of olive oil, lemon juice, salt, pepper, and garlic powder. Arrange the fillets on a baking sheet and bake for about 20 minutes.
Grilling: Preheat your grill to 375°F. Marinate your swordfish fillets with a mixture of olive oil, lemon juice, salt, pepper, and oregano. Grill the fillets for 4 to 5 minutes per side.
Pan-frying: Heat oil in a pan over medium-high heat. Pat your swordfish filets with a paper towel to dry the surface. Season the filets with salt and pepper. Place the filets in the pan and cook for a total of 5 to 7 minutes while flipping the fillets every 1 to 2 minutes.
Fresh gulf swordfish is one of the best options for anyone who does not enjoy a strong "fishy" flavor. Swordfish has mild white flesh and a meaty texture. It can be somewhat oily, but overall, the taste is quite delicate. Cooking with citrus fruits will help bring out the natural sweetness of swordfish, but many other options, including salsas, can complement this fish.
The health benefits of fresh gulf swordfish are numerous. Swordfish is a great source of vitamin D and selenium. It also has omega-3 fatty acids, which are incredibly beneficial healthy fats. Swordfish also contains eicosapentaenoic acid and docosahexaenoic acid, which the dietary guidelines suggest you eat daily. Of course, fresh gulf swordfish also contains a good amount of protein, about 20 grams for every 3-ounce serving.
About Skipper's Fresh Seafood
At Skipper's Seafood, we dedicate ourselves to providing the highest-quality seafood from hook to table across the country. We're proud to say that our products are sustainably caught and fresher than anything you can find at your local grocery store.
