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Swordfish Steak

1″ thick steak, about 6–8 oz

Quick Answer

Swordfish Steak: grill on medium-high heat for 4–5 min/side. Internal temp: 130–140°F / 54–60°C.

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Safe Internal Temp
130–140°F / 54–60°C

Cooking Methods

↕ Slide the temperature to see how cook times change

Medium-High4–5 min/side
Burner Guide: Medium-high, direct heat. Swordfish is firm and meaty, making it one of the easiest fish to grill, and it won't flake apart like cod or flounder. Oil the fish, not the grates, so it releases cleanly. Give it 4–5 minutes a side, rotating a quarter-turn halfway for crosshatch marks, and resist the urge to move it before it lets go on its own. Pull it at medium; anything past that dries it out.
✎ Oil the fish, not the grates. Firm enough to grill easily.

Doneness Chart

DonenessTargetPull TempWhat to Expect
Medium-Rare130°F125°FCenter is still slightly translucent and glistening, very moist and tender. The sweet spot if you like it like a tuna steak.
Medium140°F135°FJust turned opaque all the way through, still juicy with a clean bite. This is how most chefs serve it.
FDA Safe145°F140°FFully opaque and firm throughout, flakes cleanly. Safe and traditional, but watch it closely — past this it turns dry and chalky fast.
Pull temp = when to remove from heat. Carryover cooking raises the temp 5–10°F as it rests.

Buy steaks at least 1 inch thick, since thinner cuts overcook before they get a crust. Look for firm, moist flesh with a swirl-pattern grain and no brown spots or gaps; the bloodline should be reddish, not brown. Pat the steak bone-dry before it hits the heat, since surface moisture is the enemy of a good sear. Swordfish keeps 1–2 days in the coldest part of the fridge, and frozen-at-sea steaks are a legit fallback that's often fresher than what's in the "fresh" case.

Swordfish is the gateway fish for people who think they don't like fish. It's firm, meaty, and mild. It's closer to a steak than to flaky cod, which means it grills and sears without falling apart and has little fishy flavor. The one thing almost everyone gets wrong is overcooking it: swordfish goes from juicy to dry and chalky in the span of a minute, so pull it at medium and let carryover finish the job. Dress it with chimichurri, a compound butter, or my favorite — a citrus-caper sauce — and you'll have a hit. Below you'll find times and temps for grilling, searing, broiling, and baking.

Food Safety

The FDA's safe target for fish is 145°F, but swordfish eats best at 130–140°F, where it stays moist and meaty instead of dry and chalky. Treat it like a steak: it's a deep-ocean fish with low parasite risk, so most chefs pull it at medium (around 140°F). Use an instant-read thermometer and insert it into the side, into the thickest part of the steak; pull 5°F early and let carryover finish it during the rest. Swordfish is on the higher end of mercury content, so don't overeat it.

Frequently Asked Questions

What are the best tips for cooking swordfish steak?
Meaty and firm — treats more like steak than fish. Don't overcook or it dries out. Pairs well with citrus, capers, and olive oil.
What internal temperature should swordfish steak reach?
The FDA's safe target for fish is 145°F, but swordfish eats best at 130–140°F, where it stays moist and meaty instead of dry and chalky. Treat it like a steak: it's a deep-ocean fish with low parasite risk, so most chefs pull it at medium (around 140°F). Use an instant-read thermometer and insert it into the side, into the thickest part of the steak; pull 5°F early and let carryover finish it during the rest. Swordfish is on the higher end of mercury content, so don't overeat it.
What are the doneness temperatures for swordfish steak?
Medium-Rare: 130°F (pull at 125°F). Medium: 140°F (pull at 135°F). FDA Safe: 145°F (pull at 140°F). Pull temp is when to remove from heat — carryover cooking raises the temp 5–10°F during rest.
How do you grill swordfish steak?
Grill at 4–5 min/side. Oil the fish, not the grates. Firm enough to grill easily.
How do you sear swordfish steak?
Sear at 3–4 min/side. Cast iron. Butter baste last minute.
How do you broil swordfish steak?
Broil at 8–10 min. No flip needed for 1″ steaks.
How do you bake swordfish steak?
Bake at 18–12 min. Simple and reliable.