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Swordfish Fillets Delivery or Pickup
The Instacart guide to swordfish fillets
About swordfish fillets
Swordfish is a white-flesh fish with a mild taste and meaty texture that is usually sold as swordfish fillets or steaks. The swordfish is a migratory predator and can be found in the Atlantic, Pacific, and Indian Oceans. This fish has a distinct look with a long, flat bill that they use as a sword to slash at their prey.
Swordfish are large and can weigh over 1,000 pounds, but the commercially fished swordfish usually weigh between 50 to 200 pounds. Since the swordfish is a predator, it tends to be a lean fish. The thick flesh of this fish is ideal for pan-roasting or grilling, but it can overcook quickly because it is so lean. The flesh has a sweet, mild flavor that turns from pink to white and is tender and moist when cooked properly.
When choosing swordfish, there are few things you should look out for. Make sure the veins are bright red. If they are a darker color, it means the fish is getting old. Look for ivory-colored flesh that is almost translucent. If the swordfish is frozen or old, it will have an opaque color. If you notice any red spots, it indicates that the fish was stressed when caught. This can change the texture, and it's not as good as uniform ivory flesh.
Shop for swordfish fillets on Instacart and make it even easier to get dinner on the table. You can get everything you need for a great meal delivered in as little as 2 hours!
Cooking tips for swordfish fillets
Before cooking swordfish, check for bones. The fillets sometimes have some small ones left in the meat, but you can take them out with your fingers.
There are several ways to cook swordfish fillets. Since it has a dense texture, it holds up. No matter how it's cooked, just make sure you don't cook it too long. If it flakes, it is overdone. Take it off the heat when it is just opaque but still juicy. Some of the most common preparations include:
- Grill: Heat the grates of a charcoal or gas grill. Marinate the swordfish for just 10 or 15 minutes, or season with sea salt and pepper, and then rub with olive oil. Grill until the outside is a nice brown color, but the inside is still pink. It takes about three to eight minutes per side.
- Pan-Roast: Sear the fish in a seasoned cast-iron skillet or an oven-safe pan until it's brown on one side. Flip the fillet and put it in a 400-degree oven to finish.
- Pan-Sear: Heat olive oil in a skillet over medium-high heat. Sear fillets until brown on each side, making sure they are just cooked through.
- Broil: Heat the broiler and brush the broiler pan with olive oil—season swordfish fillets with kosher salt and freshly ground black pepper. Broil for about six minutes until just done. There is no need to flip the fillets.
While swordfish doesn't need a lot of seasoning, you can add some extra flavor in several ways.
- Encrust the fillets with sesame seeds before searing. This protects the meat during the cooking process and adds a nice nutty flavor.
- Marinate the swordfish in a mixture of soy sauce, lemon zest, crushed garlic, your favorite fresh herbs, salt, and pepper.
- Mash some soft butter, 1/2 teaspoon of mixed ground peppercorns, and lemon zest in a small bowl. Add the seasoned butter to the pan after searing the swordfish, and scrape the browned bits to mix in with the butter. Pour over the swordfish fillets before serving.
Swordfish Fillets Near Me
Buy your favorite Swordfish Fillets online with Instacart. Order Swordfish Fillets from local and national retailers near you and enjoy on-demand, contactless delivery or pickup within 2 hours.
FAQs about swordfish fillets
Swordfish has many health benefits. However, it does contain some mercury, so it is better to eat it in small amounts. This fish contains several important nutrients. A 3-ounce serving has just 146 calories, 20 grams of protein, and 6.7 grams of fat. It is also an excellent source of vitamin D, potassium, and it is high in selenium, a trace mineral that helps promote heart health and plays a role in immunity and bone metabolism. Swordfish is also high in omega-3 fatty acids and contains nutrients that help to protect against inflammatory diseases.
You can keep swordfish in the fridge for three to five days. If you don't eat it within this timeframe, wrap it tightly in moisture-proof freezer paper and put it in a plastic freezer bag, making sure to remove all the air. Put this in the freezer, where it will last for two months.
Find fresh and frozen swordfish when shopping using the Instacart app! You can enjoy the convenience of getting the fillets and everything else you need delivered, so you have time for other things.