Succulent Air Fryer Swordfish Fillets
Nutritional value per serving
Calories350kcal
Carbs2gram
Fat18gram
Protein35gram
Ingredients
- Swordfish fillets (fresh or thawed)2 pieces (about 150g each). Choose firm, moist fillets with no fishy smell for freshness.
- Olive oil1 tbsp. Use extra virgin olive oil for best flavor.
- Garlic powder0.5 tsp
- Paprika0.5 tsp
- Salt0.75 tsp
- Black pepper0.5 tsp
- Lemon wedges (for serving)to taste n/a
- Fresh parsley (optional, for garnish)1 tbsp, chopped
This recipe shows you how to cook tender and juicy swordfish fillets using an air fryer — a fantastic method to lock in moisture while achieving a perfectly cooked exterior. It’s quick, healthy, and foolproof for beginners. The total ingredient cost is approximately $15 (about €14, £12, ₹1200) for 2 servings. The dish contains roughly 350 calories per serving and suits a low-carb, pescatarian diet. The cooking process is simple, taking about 25 minutes in total including preparation.
Preparation instructions
Prepare the swordfish fillets
1Pat the swordfish fillets dry with paper towels to remove any moisture. This helps the fillets sear nicely in the air fryer.
Preheat the air fryer
2Preheat your air fryer to 200°C (about 390°F) for 3-5 minutes while you prepare the fillets. Preheating ensures even cooking.
Season the fillets
3Brush both sides of each fillet with olive oil. In a small bowl, mix garlic powder, paprika, salt, and black pepper. Sprinkle this seasoning evenly on both sides of the fillets.
Arrange fillets in air fryer basket
4Place the fillets in the air fryer basket in a single layer. Make sure fillets do not overlap. Avoid cross-contamination by using clean utensils and washing hands after handling raw fish.
Cook the swordfish fillets
5Cook the fillets at 200°C for 8-10 minutes. Flip the fillets halfway through cooking (around 4-5 minutes) for even browning. Cooking times may vary depending on your air fryer and fillet thickness.
Check for doneness
6Use an instant-read thermometer to check the internal temperature. Swordfish is safe to eat when it reaches 63°C (145°F). The flesh should be opaque and flake easily with a fork when done.
Serve warm
7Transfer the fillets to plates. Garnish with fresh parsley and serve with lemon wedges to squeeze over. Enjoy your tender, delicious swordfish!
Cooking Tips
1If you don’t have an air fryer, you can cook these fillets under a broiler or on a grill using similar seasonings.
2For more flavor, marinate the fillets in olive oil, lemon juice, garlic, and herbs for 30 minutes before cooking.
3Make sure not to overcrowd the air fryer to ensure even cooking and crispy texture.
4Always use clean utensils when handling raw fish and wash your hands thoroughly to prevent cross-contamination.
Equipment Needed
- Air fryer
- Instant-read thermometer
- Small bowl for seasoning mix
- Tongs or spatula
- Paper towels
Grocery Shopping List
- [ ] Swordfish fillets, 2 pieces (~150g each) - Approx. $12. Choose fresh, firm fillets with a mild ocean smell.
- [ ] Olive oil, 1 tbsp - Approx. $0.50. Use extra virgin for best taste.
- [ ] Garlic powder, paprika, salt, black pepper - Approx. $1 combined if needed. Look for fresh, aromatic spices.
- [ ] Fresh parsley (optional) - Approx. $1. Green, vibrant leaves indicate freshness.
- [ ] Lemon wedges - Approx. $0.50. Choose firm, heavy lemons with bright yellow skin.
Total estimated cost: $15
FAQ
How can I tell if my swordfish is cooked safely?
The safest way is to use an instant-read thermometer and ensure the internal temperature reaches 63°C (145°F). Also, cooked swordfish should be opaque and flake easily with a fork.
Can I use frozen swordfish fillets?
Yes, but be sure to fully thaw them in the refrigerator before cooking to ensure even cooking and safe consumption.
What if I don't have an air fryer?
You can cook swordfish fillets under a broiler or on a grill with similar timing and seasoning adjustments.
How do I avoid the swordfish drying out?
Don't overcook; keep an eye on time and temperature. Also, patting the fillets dry and brushing with oil before cooking helps retain moisture.