This teriyaki swordfish is a healthy, delicious recipe that will keep you wanting more. The teriyaki sauce is a perfect compliment to the fish, but will not overpower.
The key to this recipe is its simplicity. The recipe takes almost no prep work, and is practically foolproof. Just add teriyaki sauce to the swordfish and let the sous vide work its magic! Now you can easily whip this recipe up anytime you need a meal that will taste great and make you feel great.
Time and Temperature
Cooking swordfish at 55C/131F for 45 minutes is our favorite time and temperature. Cooking the fish for 45 minutes is the sweet spot for a tender, juicy swordfish. Also, cooking at a temperature of 131F results in a firm fish with unbelievable texture. Just make sure you have a reliable sous vide that accurately regulates the temperature of the bath or your results may vary (check out the Anova or Joule).
Although this combination of time and temperature is our favorite, we recommend you explore different combinations to find your personal favorite. Cooking fish sous vide yields a unique texture that you can’t achieve through other cooking methods, and is worth trying. For example, cooking at lower temperatures like 110F results in an incredibly tender and soft fish, similar to the texture of sashimi. To explore other time and temperature options, check out our cooking guide here.
Sous Vide Machine – This one is obvious. To cook sous vide, you’re going to need a device to precisely regulate the temperature of the bath water. The two best sous vide machines in the game right now are the Anova Precision Cooker and the Breville Joule. The main difference between the two is that with the Anova you can control the device both manually and with a mobile device, and with the Joule you can only control the device by using your mobile device. Either way, both sous vide machines are top class and you can’t go wrong with either choice.
12-quart Container – Although you can use a basic stockpot for your sous vide cooking needs, I highly recommend buying a large plastic container. They are inexpensive and spacious, so you won’t have to worry about cooking a big roast in a small pot. I recommend a 12 quart Rubbermaid container, as it is BPA free, sturdy, and large enough for just about anything you will be cooking.
Container Lid – If you are going to buy a plastic container, I highly suggest buying a compatible lid for it. When you sous vide for a long duration, the heat of the water causes evaporation. With a lid, it eliminates a majority of the evaporation so you can cook for 72 hours care-free.
Cast Iron Skillet – If you are looking to take your searing game to the next level, we recommend investing in a cast iron skillet. By using a cast iron in this recipe, you’ll achieve a deep sear on the protein. Cast irons are also extremely handy for searing just about any and all sous vide meat. Lodge offers the best quality and price, which is why it is our favorite cast iron brand.
Check out our full list of recommended gear here.
Sous Vide Teriyaki Swordfish
- 1 lb fresh swordfish
- 1/2 cup teriyaki sauce
- salt and pepper to taste
Set sous vide machine to 55C/131F.
Season the swordfish with salt and pepper to taste. Place the fish in a freezer bag with teriyaki sauce, and remove the air through a vacuum sealer or the displacement method. Drop swordfish in the bath for 45 minutes.
Remove bag from bath. Gently take swordfish out of the bag, pat dry and lightly re-season with salt and pepper.
Heat medium size skillet on high and add oil. Sear for 1 -2 minutes each side, coating the fish with teriyaki sauce as it cooks. Remove from pan, serve and enjoy!