Crispy Steamed Swordfish Fillet Delight
Nutritional value per serving
Calories350kcal
Carbs5gram
Fat15gram
Protein40gram
Ingredients
- Swordfish fillet (fresh) - choose firm flesh with no fishy smell200 g
- Olive oil (extra virgin for best flavor)1 tbsp
- Garlic (minced) - fresh cloves preferred1 clove
- Soy sauce (light)1 tbsp
- Fresh lemon juice1 tbsp
- Salt (to taste)to taste n/a
- Black pepper (freshly ground)to taste n/a
- Fresh parsley (chopped) for garnish1 tbsp
This recipe guides you through steaming swordfish fillet to a delicious, crispy texture — a wonderful, healthy way to enjoy this meaty fish. The process ensures that the swordfish reaches a safe internal temperature of 63°C (145°F), guaranteeing safety without losing moisture and flavor. You will need a few simple ingredients and a steamer setup to achieve this delightful meal. The total cost of ingredients is approximately 10 USD / 9 EUR / 8 GBP / 820 INR, and the dish contains approximately 350 kcal per serving. This recipe is suited for a pescatarian diet, simple to medium complexity, and takes about 30 minutes from start to finish.
Preparation instructions
Prepare the swordfish fillet
1Rinse the swordfish fillet under cold running water and pat dry thoroughly with paper towels. This removes any surface contaminants and helps the fish steam evenly. Make sure to use clean utensils and cutting boards to avoid cross-contamination, especially if handling raw seafood. Set the fillet on a clean plate.
Marinate the fillet
2In a small bowl, mix olive oil, minced garlic, soy sauce, lemon juice, salt, and freshly ground black pepper. Brush this mixture evenly over both sides of the swordfish fillet. The marinade adds flavor and helps us get a slight crust after steaming.
Preheat the steamer
3Set up your steamer or a pot with a steaming rack. Fill with water just below the rack level, and bring water to a gentle boil. Preheating ensures even cooking when the fish goes in.
Steam the swordfish fillet
4Place the swordfish fillet on a heatproof plate that fits into your steamer. Put the plate into the steamer rack carefully. Cover with the lid to trap steam. Steam for 10-12 minutes, depending on thickness, or until the internal temperature reaches 63°C (145°F). Use a meat thermometer to check safely.
Crisp the fillet
5Once steamed and cooked through, carefully remove the fillet. Heat a non-stick pan over medium-high heat. Add a little olive oil. When hot, place the swordfish fillet skin-side down (if it has skin) or on one side. Cook for 2 minutes or until a crispy, golden surface forms. Flip if desired to crisp other side briefly.
Serve and garnish
6Transfer the crispy steamed swordfish fillet to a serving plate. Sprinkle chopped fresh parsley over the top. Serve immediately with your favorite sides.
Cooking Tips
-Always use a clean thermometer probe when checking internal temperature to avoid cross-contamination.
-If you do not have a steamer, place the fillet on a plate over a pot with simmering water and cover with foil tightly.
-You can substitute soy sauce with tamari or coconut aminos for gluten-free options.
-Avoid overcooking fish as it will become dry; 63°C is recommended for safety and moist texture.
-Allow fish to rest covered for 3 minutes after cooking to let juices redistribute.
Equipment
- Steamer or pot with steaming rack
- Heatproof plate
- Meat thermometer
- Non-stick frying pan
- Cooking brush or spoon for marinade
- Knife and cutting board
Shopping List
- [ ] Swordfish fillet (200 g) ~$8.00 – Look for fresh, firm fillets without any off smell.
- [ ] Olive oil (extra virgin) ~ $0.50 for the amount used – Choose high-quality for flavor.
- [ ] Garlic (1 clove) ~ $0.10 – Fresh cloves add the best aroma.
- [ ] Soy sauce (light) ~ $0.20 – Light soy sauce works best for delicate flavors.
- [ ] Fresh lemon (for juice) ~ $0.50 – Choose bright, firm lemons.
- [ ] Fresh parsley (small bunch) ~ $1.00 – Adds fresh color and taste.
Total estimated cost: $10.30
FAQ
How do I know when the swordfish is safely cooked?
Use a meat thermometer to check that the internal temperature reaches at least 63°C (145°F). The flesh should be opaque and flake easily.
Can I steam swordfish without a steamer?
Yes, you can use a pot with a small amount of boiling water and a heatproof plate over a steaming rack or colander covered with foil.
How can I make the swordfish crispy after steaming?
After steaming, quickly sear the fillet in a hot non-stick pan with a little olive oil for 1-2 minutes on each side.
Is it safe to eat undercooked swordfish?
No, swordfish should be cooked to at least 63°C (145°F) internal temperature to avoid foodborne illness.
Can I marinate the swordfish ahead of time?
Yes, marinate it for up to 30 minutes before cooking in the refrigerator for better flavor absorption.