Meaty, succulent, and with a pleasantly firm texture, swordfish is the perfect fish for people who don’t like fish. As is the case with all fish, swordfish is prone to overcooking and greatly benefits from sous vide cooking. This precise cooking method allows you to cook this delicate fish to its ideal temperature and texture without drying it out. Follow this simple guide to prepare tender and meaty swordfish every time.
Temperature and cooking times for swordfish
|125°F*||30-60 minutes||Rare, tender, slightly flaky|
|130°F||30-60 minutes||Medium, firm, moist, and flaky|
|135°F||30-60 minutes||Well done but still moist, flaky|
Depending on the thickness of the swordfish, we recommend cooking it for between 30-60 minutes. Certain tougher proteins benefit from some extra time in the sous vide water bath however fish should be removed as soon as possible. If the swordfish is left in the Suvie or sous vide bath for longer than an hour it will start to develop a dry, unpleasant texture.
Follow this link to find out more information about Suvie cooking times and temperatures.
- Swordfish steaks
- Olive oil or butter
- Suvie or sous vide wand
- A large pot (if using a sous vide wand)
- Freezer safe sealable plastic bags
Season the swordfish generously on both sides with salt and pepper, place in a sealable freezer bag (remove air from the bag using the water displacement method). Add 2 tbsp of olive oil or some butter and seal the bag.
If you’re using a sous vide wand, pre-heat your water bath to the desired temperature.
Vacuum seal bag using our DIY vacuum-sealing guide. If you want your fish brined you can store in the fridge for at least 30 minutes before cooking to allow the seasoning to penetrate the fish.
If you are using Suvie, place the bag in the protein pan and cover with water. Cook using the following settings:
My Cook > Multi-Zone Settings
Protein: 125-135 degrees, 30 minutes – 45 minutes (or follow our Protein Cooking Guide)
Vegetable: 0 minutes
Starch: 0 minutes
Once the cook is finished, remove the fish from the water bath or pan.
Remove the fish from the bag and place on a paper towel.
Heat 1 tbsp vegetable oil or butter in a skillet over high heat until the pan is very hot. Once the oil begins to smoke place swordfish steaks in the pan. Press the fish down to make sure that all the surface is in contact with the pan and and sear for 1 minute without flipping. Flip over and brown the other side for another minute seconds. Remove from pan.
Serve immediately and enjoy!
Recipes to try
Seared Swordfish with Gremolata and Sugar Snap Peas over Orzo
Should I add oil during the sous vide process?
You don’t have to, but we strongly recommend it. Unlike steak or chicken, fish benefits from a little bit of fat during the sous vide process.
Can I leave the swordfish in sous vide for longer than 60 minutes?
As with all proteins, at low temperatures, halibut that is left in the sous vide bath for too long will develop a soft texture that some may find unpleasant. At higher temperatures, the fish will become overly dry.
What’s the chalky white substance on the exterior of the fish?
You may notice a white film forms on the exterior of your fish after it has cooked. This is albumin, a water-soluble protein that coagulates when heated and is completely safe to eat. It’s the same protein you find in egg whites and milk. Simply rinse or carefully brush off the albumin with a paper towel to remove.
Note: Adding oil to the sous vide bag should help to inhibit the development of the albumin.
Where can I get vacuum sealed proteins?
If you don’t want to fuss with vacuum sealers and ziplock bags you can skip the store and order the Suvie Protein Box. Just put together your ideal combination of preseasoned, portioned, and vacuum-packed high-quality meat, poultry, or fish. We deliver it to you frozen in a carefully-packed box.
Do I have to pan-sear the swordfish?
Nope! I personally prefer grilled swordfish. Once the sous vide step is completed grill the swordfish steaks over direct high heat for 1 minute each side.