Swordfish is a delicious, mild-tasting white fish with a meaty and firm texture. Plus, it is packed with B12, zinc, and Omega 3, making it a delightfully healthy seafood staple. This wonderful fish will hold up to the grill where other delicate fish might fall apart. And because of its texture and mild taste, it's perfect with the addition of flavorful marinades or sauces. We love pairing a grilled piece of swordfish with a vibrant mango salsa to give the meaty swordfish a tropical fruity accompaniment. 
 
For grilled or sautéed swordfish, some say, treat swordfish as you would cook a rare steak, using high heat to sear on one side for about 5 to 6 minutes, then turning the fish over to cook for another 3 minutes or so for a 1-inch steak. (This may vary slightly). 
 
So how do you know when a swordfish is done cooking? Feeling the swordfish steak on the outside doesn't help you determine if it is ready. Instead, a little bit of visual observation and some timing guidelines will be your friend. For a juicy grilled swordfish steak, the fish should be well-browned on one side (that's the side you present when serving) and slightly light pink on the inside, but don't worry, it will cook through by the time it gets to the table. Also, the swordfish should flake easily with the touch of a fork while retaining firmness.

Grilled Swordfish with Mango Salsa Recipe Video

Facts

• Prep Time: 5 minutes
• Marinate Time: 10 minutes
• Total Time: 15 minutes

Ingredients

Mango Salsa
o 2 TBSP Vegetable Oil
o Juice of 1 lemon
o 1 tsp sea salt
o 1 tsp coarse black pepper
o 1 tsp cumin
o 2 mangos, cubed
o ½ red onion, finely diced
o 4 green onions, diced
o ½ red pepper, diced
o ¼ cup cilantro, chopped
o 1 jalapeno, diced

Grilled Swordfish
o 4 Fillets/Steaks of Swordfish
o 1 tsp sea salt
o 1 tsp coarse black pepper
o 1 tsp cumin (optional)
o 3 TBSP extra virgin olive oil

Cooking Utensils

• A sharp knife
• Small bowl for mixing
• Whisk
• Grill (gas or charcoal) or a skillet

Instructions

For the Mango Salsa 

1. Combine the vegetable oil, lemon juice, salt, pepper, cumin, and whisk lightly. Add in the cubed mangoes, and toss. Add in the red onion, green onions, red pepper, cilantro, and jalapeno and toss further. Refrigerate in the refrigerator until you are ready to serve. 

For the Swordfish Steaks

1. Rub each fillet with olive oil and salt and pepper, and (optional) cumin for a little touch of smokiness.
2. If using a skillet: Add olive oil to the skillet and bring up to medium-high heat. Add the swordfish steak. Flip the steak every 2 minutes for a total of 5-7 minutes of cook time per side.
3. If using a grill: Arrange fillets on a grill rack, cover, and grill until flesh is opaque, 4-5 minutes per side.
4. Top with some mango salsa, letting some of the mango salsa cascade down the swordfish fillet onto the plate.

Buy Fresh Swordfish Steaks Online

This recipe was created using SoPo Seafood's fresh swordfish. Our swordfish is available to purchase online for delivery to your door or for pick up at our retail fish market in South Portland.