Swordfish is a popular and flavorful fish that is often considered a delicacy. Known for its meaty texture and firm, steak-like consistency, swordfish is a versatile fish that can be grilled, baked, or even cooked in an air fryer for a quick and healthy meal. Swordfish is an excellent source of lean protein and is packed with essential nutrients like omega-3 fatty acids, which are known to support heart health. The mild flavor of swordfish makes it a great choice for pairing with a variety of seasonings, herbs, and marinades, allowing you to experiment with different flavor profiles.
Using an air fryer to cook swordfish is an ideal choice for those who want to enjoy this delicious fish with minimal oil. The air fryer helps to lock in the moisture and flavors while achieving a beautifully crispy outer layer, similar to grilling or pan-searing, but without the added fat. In this recipe, we’ll focus on creating a simple yet flavorful swordfish dish that uses common ingredients and a straightforward air fryer cooking method.
Swordfish
Ingredients
- 2 swordfish steaks about 6 oz each
- 1 tablespoon olive oil
- 1 garlic clove minced
- 1 teaspoon lemon zest
- 1 tablespoon fresh lemon juice
- Salt and pepper to taste
- Fresh herbs such as thyme or parsley for garnish (optional)
Instructions
- Prepare the swordfish: Start by patting the swordfish steaks dry with a paper towel. This will help achieve a nice crispy texture. Lightly brush each side of the steaks with olive oil.
- Season the swordfish: In a small bowl, mix together the minced garlic, lemon zest, lemon juice, salt, and pepper. Rub the seasoning mixture evenly over both sides of the swordfish steaks.
- Preheat the air fryer: Set your air fryer to 400°F (200°C) and allow it to preheat for about 3-5 minutes.
- Cook the swordfish: Place the seasoned swordfish steaks into the air fryer basket. Cook at 400°F for 8-10 minutes, flipping halfway through. The swordfish should be golden on the outside and opaque in the center.
- Serve: Once the swordfish is cooked to perfection, remove it from the air fryer and garnish with fresh herbs like parsley or thyme. Serve with your favorite side dish and enjoy!
Video
Notes
- For extra flavor, you can marinate the swordfish for 30 minutes before cooking. A simple marinade of olive oil, lemon juice, garlic, and herbs works well.
- Adjust cooking time depending on the thickness of your swordfish steaks. Thicker cuts may require an extra 1-2 minutes.
- You can also experiment with different seasonings, such as paprika or cumin, to create a unique flavor profile.
- Swordfish is naturally rich in protein and omega-3 fatty acids, making it a great choice for a nutritious meal.
- If you don’t have a fresh lemon, you can use lemon juice from a bottle, but fresh zest always adds a brighter, fresher flavor.
Nutrition
Health Benefits:
Swordfish is an excellent source of lean protein and essential fatty acids, particularly omega-3s, which are beneficial for heart health. Consuming omega-3 fatty acids can help lower inflammation, reduce the risk of chronic diseases such as heart disease, and support brain function. Swordfish is also packed with essential vitamins and minerals like Vitamin D, which supports bone health, and selenium, a powerful antioxidant that helps protect your cells from damage. Moreover, swordfish is low in saturated fat and calories, making it a great option for those looking to maintain a balanced, healthy diet.
Additionally, the air fryer method of cooking requires very little oil, reducing the overall fat content of the dish, making this recipe even healthier. By using minimal oil and avoiding frying methods that can add excess calories, you can enjoy all the flavor and nutrients of swordfish without the added fat.
1 comment
This recipe for swordfish in the air fryer is fantastic! It was so easy to prepare, and the fish came out perfectly moist and flavorful with just the right amount of crispness on the outside. Definitely a new favorite in our household!