Description
A delightful and simple recipe for pan seared swordfish, featuring a golden crust and moist interior, perfect for weeknight dinners or special occasions.
Ingredients
Scale
- 2 Swordfish steaks (about 6–8 ounces each and roughly 1-inch thick)
- 2 tablespoons High-smoke-point oil (grapeseed, avocado, or light olive oil)
- 2 tablespoons Unsalted butter
- 2 cloves Fresh garlic, minced
- 1 Shallot, minced
- Fresh herbs (thyme, parsley, or tarragon)
- 1 Lemon or splash of white wine for deglazing
- Sea salt and freshly cracked black pepper
- Optional: capers, cherry tomatoes, or sautéed mushrooms
Instructions
- Pat the swordfish dry with paper towels and season both sides generously with salt and pepper. Let sit at room temperature for 15–20 minutes.
- Heat a heavy skillet over medium-high heat until very hot, then add the oil. Test the heat by flicking a drop of water; it should sizzle immediately.
- Add the swordfish to the skillet, laying it away from you to avoid splatters. Press lightly to ensure even contact. Sear for 3–4 minutes per side until golden-brown.
- Remove the fish to a warm plate and tent lightly with foil. Lower the heat to medium, add butter, shallot, and garlic, sauté until fragrant.
- Deglaze with a splash of lemon or wine, scraping up browned bits. Stir in remaining butter and herbs; spoon the sauce over the fish and serve immediately.
Notes
Dry the fish thoroughly before searing to promote browning. Use a hot pan and high-smoke oil. Let the fish rest briefly to redistribute juices.
- Prep Time: 20 minutes
- Cook Time: 8 minutes
- Category: Main Course
- Method: Pan-Seared
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 steak
- Calories: 400
- Sugar: 1g
- Sodium: 300mg
- Fat: 20g
- Saturated Fat: 5g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 40g
- Cholesterol: 75mg
Keywords: swordfish, pan seared, seafood, easy dinner, Mediterranean
