How Long to Cook Swordfish
3 cooking methods with times, temperatures, and tips. Safe to 145°F (USDA FSIS) ?
Quick Answer
Swordfish takes 4-6 minutes to cook using the Grill method at 450°F. The safe internal temperature is 145°F (63°C) according to USDA FSIS guidelines. This page covers all 3 cooking methods with complete time and temperature charts for each.
Key Takeaways
- Swordfish takes 4-6 minutes using the Grill method at 450°F
- Safe internal temperature: 145°F (63°C) per USDA FSIS guidelines
- 3 cooking methods available with complete time and temperature charts
- From frozen: add 50% more time (approximately 6-9 minutes)
- Rest for 3 minutes after cooking before serving
- Always verify doneness with a meat thermometer
What Is the Best Way to Cook Swordfish?
Swordfish can be cooked using 3 different methods, including Grill, Stovetop (Pan Sear), Broil. The most popular method is Grill at 450°F, which takes 4-6 minutes. The USDA FSIS recommends cooking swordfish to an internal temperature of 145°F (63°C) for food safety. After cooking, let swordfish rest for 3 minutes to allow juices to redistribute.
The FDA recommends cooking fish to an internal temperature of 145°F. Shellfish should be cooked until the flesh is opaque and firm.
Swordfish Cooking Times at a Glance
The table below shows the recommended cooking time for swordfish across all 3 methods. Always verify the internal temperature reaches 145°F with an instant-read thermometer before serving. Toggle between fresh and frozen cooking times using the fresh/frozen switch on this page.
| Method | Temperature | Cook Time | Notes |
|---|---|---|---|
| Grill | 450°F | 4-6 min | Preheat. Flip halfway. |
| Stovetop (Pan Sear) | medium-high | 4-5 min | Preheat. Flip halfway. |
| Broil | high | 5-8 min | Preheat. Flip halfway. |
Rest for 3 minutes before serving
Resting allows juices to redistribute for a moister result. The internal temperature will rise 3-5 degrees during the rest.
How Long to Cook Swordfish in on the Grill
Swordfish takes 4-6 minutes in the grill at 450°F. Preheat your grill before adding swordfish for even cooking. Flip halfway through for even browning on both sides. Use a meat thermometer to verify the internal temperature reaches 145°F before removing from heat.
| Temperature | Cook Time | From Frozen | Notes |
|---|---|---|---|
| 450°Frecommended | 4-6 min | ~6-9 min | Per side for 1-inch thick steak |
Grill Tips for Swordfish
- Swordfish is meaty and great for grilling
- Marinate briefly in lemon and olive oil
- Do not overcook or it becomes dry
How Long to Cook Swordfish in Stovetop (Pan Sear)
Swordfish takes 4-5 minutes in the stovetop (pan sear) at medium-high. Preheat your stovetop (pan sear) before adding swordfish for even cooking. Flip halfway through for even browning on both sides. Use a meat thermometer to verify the internal temperature reaches 145°F before removing from heat.
| Temperature | Cook Time | From Frozen | Notes |
|---|---|---|---|
| medium-highrecommended | 4-5 min | ~6-8 min | Per side until golden |
Stovetop (Pan Sear) Tips for Swordfish
- Sear in a hot pan with olive oil
- Finish with capers and lemon butter
- Let rest 3 minutes before serving
How Long to Cook Swordfish in Broil
Swordfish takes 5-8 minutes in the broil at high. Preheat your broil before adding swordfish for even cooking. Flip halfway through for even browning on both sides. Use a meat thermometer to verify the internal temperature reaches 145°F before removing from heat.
| Temperature | Cook Time | From Frozen | Notes |
|---|---|---|---|
| highrecommended | 5-8 min | ~8-12 min | Per side, 4 inches from element |
Broil Tips for Swordfish
- Brush with olive oil and herbs
- Flip once halfway through
- Watch closely to prevent overcooking
How to Tell When Swordfish Is Done
The most reliable way to check if swordfish is done is with an instant-read meat thermometer. Insert it into the thickest part, avoiding bone, and look for an internal temperature of 145°F (63°C).
Without a thermometer, look for these visual cues: the juices should run clear (not pink), the flesh should be opaque throughout, and the texture should feel firm when pressed. However, visual checks are less reliable than a thermometer, especially for thicker cuts.
Remember that carryover cooking will raise the internal temperature by 3-5 degrees after you remove swordfish from the heat. You can pull it at 142°F and let it rest for 3 minutes to reach the target.
How Long to Cook Swordfish from Frozen
You can cook swordfish directly from frozen, but expect to add approximately 50% more cooking time. For example, if fresh swordfish takes 4-6 minutes, frozen will take roughly 6-9 minutes using the same method and temperature.
Always verify the internal temperature reaches 145°F with a thermometer, as frozen items can cook unevenly. The outside may look done while the center is still cold.For best results, thaw swordfish in the refrigerator overnight before cooking. If you need to thaw quickly, seal it in a leak-proof bag and submerge in cold water, changing the water every 30 minutes.
Swordfish Cooking Time by Weight
The cooking time for swordfish varies based on weight. Use the calculator below to adjust the time for your specific cut. The times shown are for the Grill method at 450°F.
Adjust for Weight
Adjusted cooking time
4-6 min
Swordfish Cooking Time by Size and Temperature
Cooking time for swordfish varies significantly based on size. The chart below shows estimated times across different temperatures and portion sizes using the Grill method. Regardless of size, always verify the internal temperature reaches 145°F.
| Grill Temp | Small~6 oz | Standard~8 oz | Large~12 oz |
|---|---|---|---|
| 450°Frec. | 3-5 min | 4-6 min | 6-9 min |
Times are estimates based on standard home equipment. Actual cooking time depends on your specific appliance, starting temperature, and cut thickness.
Swordfish Kitchen Timer
Kitchen Timer
05:00
5 min preset
How to Store Leftover Swordfish
Refrigerate cooked swordfish within 2 hours and consume within 2-3 days. Seafood does not freeze as well as other proteins -texture degrades after 2-3 months. Store in a shallow, sealed container.
Common Mistakes When Cooking Swordfish
Avoid these common errors to get the best results when cooking swordfish:
- Not using a meat thermometer -visual checks alone are unreliable. Always verify swordfish reaches 145°F internally.
- Skipping the rest -cutting into swordfish immediately releases juices. Rest for at least 3 minutes after cooking.
- Overcrowding the pan or tray -this traps steam and prevents browning. Cook swordfish in a single layer with space between pieces.
- Cooking straight from the refrigerator -let swordfish sit at room temperature for 15-20 minutes before cooking for more even results.
- Not preheating -whether using an oven, air fryer, or grill, always preheat to the target temperature before adding swordfish.
Cooking Swordfish: What You Need to Know
Seafood like swordfish cooks much faster than land proteins because fish muscle fibers are shorter and contain far less connective tissue. Proteins in swordfish begin to denature around 120°F, and the flesh becomes opaque and flaky as the internal temperature rises. The FDA recommends 145°F for most seafood, but many chefs prefer pulling fish a few degrees earlier since carryover heat will finish the job. Start checking swordfish for doneness a few minutes before the timer ends.
Swordfish can be prepared 3 ways: Grill, Stovetop (Pan Sear), Broil. The most popular method is Grill, which offers the best balance of convenience and results for most home cooks.
Common Mistakes When Cooking Swordfish
- Not using a meat thermometer. Color is unreliable for judging doneness of swordfish. An instant-read thermometer is the only accurate way to verify the internal temperature has reached the safe minimum.
- Cutting into swordfish immediately after cooking. Resting allows the muscle fibers to relax and reabsorb juices. Slicing too early causes those juices to run out onto the cutting board instead of staying in the meat.
- Overcrowding the pan or air fryer basket. When pieces of swordfish are too close together, steam builds up instead of escaping, preventing browning and extending cook time.
- Cooking straight from the refrigerator. Taking swordfish out 15 to 20 minutes before cooking allows it to approach room temperature, which promotes more even cooking from edge to center.
Why 145°F? The Science of Safe Cooking Temperature
The FDA recommends cooking swordfish to 145°F. At this temperature, harmful bacteria and parasites are destroyed. For swordfish, look for flesh that is opaque and separates easily with a fork. The narrow margin between perfectly cooked and overdone makes a thermometer especially useful for seafood.
Why Resting Swordfish for 3 Minutes Matters
When swordfish is removed from heat, the outer portions are significantly hotter than the center. During the 3-minute rest period, heat continues to migrate inward (carryover cooking), raising the center temperature by 5 to 10 degrees while the exterior cools slightly. Simultaneously, muscle fibers that were tightly contracted during cooking begin to relax, allowing them to reabsorb juices that were squeezed toward the center. Cutting into swordfish before this process finishes means losing those juices onto the cutting board.
Storage and Leftovers
Cooked swordfish can be refrigerated in an airtight container for 3 to 4 days. For longer storage, freeze in freezer-safe bags for up to 3 months. Always cool cooked swordfish to room temperature within 2 hours before refrigerating (1 hour if the ambient temperature exceeds 90°F). When reheating, ensure the internal temperature reaches 165°F regardless of the original safe cooking temperature.
Frequently Asked Questions
How long does it take to cook Swordfish?
Swordfish takes 4-6 minutes using Grill at 450°F. Alternatively, 4-5 min via Stovetop (Pan Sear). Flip halfway through for even cooking. Let it rest 3 minutes before cutting.
What temperature should Swordfish be cooked to?
Swordfish must reach 145°F (63°C) internally per USDA FSIS guidelines. Insert the thermometer into the thickest part, avoiding bone. The temperature will rise another 3-5°F during the 3-minute rest.
What is the best method to cook Swordfish?
Grill is the most common method for Swordfish (4-6 min at 450°F). Swordfish is meaty and great for grilling. This page covers all 3 methods side by side.
Can I cook Swordfish from frozen?
Yes. Expect 6-9 minutes from frozen (roughly 1.5x the thawed time). Preheat your grill before starting. The internal temperature must still reach 145°F regardless of starting state.
How do I know when Swordfish is done?
Use an instant-read thermometer - Swordfish is done at 145°F (63°C) in the thickest part. Color alone is unreliable because browning depends on heat source, not internal doneness.