Pan-Seared Swordfish Steak with Lemon-Herb Butter

Alright, buckle up buttercups, let's talk swordfish steak recipe . ever looked at a piece of swordfish and thought, "yeah, i'm gonna nail this"? well, today's your lucky day! we're doing a pan-seared swordfish that's so simple, it's almost criminal.

And trust me, the flavor is absolutely banging.

The Swordfish Lowdown

This ain't your grandma's fish dish (unless your grandma is seriously cool). this swordfish steak recipe is mediterranean sunshine on a plate.

Swordfish has been a staple in coastal cuisine for centuries. it's dead easy to make. from start to finish, you're looking at about 20 minutes.

This recipe makes two servings, perfect for a romantic dinner or a solo feast.

Pan-Seared Swordfish Steak with Lemon-Herb Butter Recipe Card

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Preparation time:10 Mins

Cooking time:12 Mins

Servings:2 servings

Ingredients:

• 2 (6-8 ounce) swordfish steaks, about 1 inch thick (approx. 170-225g each)
• 1 tablespoon olive oil (15 ml)
• Salt and freshly ground black pepper, to taste
• 4 tablespoons (1/2 stick) unsalted butter, softened (57g)
• 1 tablespoon fresh lemon juice (15 ml)
• 1 tablespoon chopped fresh parsley (about 5g)
• 1 tablespoon chopped fresh chives (about 5g)
• 1 teaspoon lemon zest (from about 1/2 lemon)
• 1/4 teaspoon garlic powder
• Pinch of red pepper flakes (optional)

Instructions:

• In a small bowl, combine the softened butter, lemon juice, parsley, chives, lemon zest, garlic powder, and red pepper flakes (if using). Mix well with a fork or whisk until evenly combined. Set aside.
• Pat the swordfish steaks dry with paper towels. Season generously with salt and pepper.
• Heat the olive oil in a large skillet over medium-high heat. Once the oil is shimmering (but not smoking), carefully place the swordfish steaks in the skillet.
• Sear the swordfish for 3-4 minutes per side, or until golden brown and cooked through. Cooking time will vary depending on the thickness of the steaks. Look for a slight opaque appearance on the sides of the fish as it cooks. Use an instant-read thermometer to check the internal temperature. Swordfish should reach 145°F (63°C).
• Reduce the heat to low. Add the lemon-herb butter to the skillet and let it melt, basting the swordfish with the butter as it melts. Cook for another minute or two until the butter is fragrant and the fish is nicely coated.
• Remove the swordfish steaks from the skillet and serve immediately. Spoon any remaining lemon-herb butter over the top.

Nutrition Facts

Calories:450 calories

Protein:45g

Fat:28g

Carbs:2g

Sodium:300mg

Recipe Info

Category:Main Course

Cuisine:Mediterranean

Why This Recipe Rocks

Honestly? it's proper healthy! swordfish is packed with protein and omega-3s. plus, the lemon-herb butter adds a nutritional boost. serve this bad boy up for a fancy date night, or just because you deserve something delicious.

What makes this marinated swordfish special? the simplicity. we're not messing about with complicated techniques. i'll share how i did it back home, it will be the most tasty dish you have ever tried.

Get Your Gear and Grub Sorted

Right, let's gather our supplies. You'll need:

• Two swordfish steaks (around 6-8 ounces each, about an inch thick).
• Olive oil.
• Salt and pepper (obviously).
• Butter (the good stuff!).
• Lemon juice (fresh is best, innit?).
• Fresh parsley and chives (chopped, of course).
• Lemon zest (because why not?).
• Garlic powder (a cheeky little shortcut).
• Red pepper flakes (optional, if you're feeling brave).

For equipment, grab a large skillet (cast iron is ideal), a small bowl, and a fork. an instant-read thermometer is handy, but not essential if you know your way around a pan.

For my air fryer swordfish recipes , i would change everything, but that's another history.

Honestly, finding good swordfish can be a bit of a pain. if you're struggling, try asking your fishmonger. i used to get mine from this little place down by the docks.

The old boy who ran it always gave me the freshest catch. sometimes, i wonder how it could have tasted as tasty as the swordfish grilled recipes , they should sell it.

Let's Get Cooking: The Lemon-Herb Butter

First things first, we gotta make the lemon-herb butter. pop your softened butter into the small bowl. add the lemon juice, parsley, chives, lemon zest, garlic powder, and red pepper flakes (if using).

Give it a good mix until everything is evenly combined. set it aside, and try not to eat it all with a spoon.

It will be very useful for the swordfish marinade .

That's it for part one! Next up, we're tackling the swordfish itself. Get ready to sear!

Okay, let's dive into the ingredients and equipment you'll need to make this swordfish steak recipe sing! honestly, it's simpler than you think.

Trust me, even if you're a bit of a klutz in the kitchen (like i sometimes am!), you can totally nail this.

Ingredients & Equipment

Main Ingredients

Alright, let's break down the essentials. We're aiming for flavour town, baby!

• Swordfish Steaks: You'll need 2, around 6-8 ounces (170-225g) each. Look for steaks that are about 1 inch thick. These are a must in any proper Swordfish Grilled Recipes collection!

• Quality alert: the swordfish should look firm, moist, and have a fresh, almost pearly appearance. avoid anything that looks dull, dry, or smells overly fishy.

  It's easy to grill fish recipes if you know how to pick the best ingredients.

• Olive Oil: Just 1 tablespoon ( 15 ml ). Nothing fancy, just good quality.

• Salt & Pepper: To taste. Don't be shy!

• Butter: 4 tablespoons (1/2 stick, 57g ). Unsalted, and softened. Softened is key, alright?

• Lemon Juice: 1 tablespoon ( 15 ml ). Freshly squeezed is always best!

• Fresh Herbs: 1 tablespoon chopped fresh parsley ( 5g ) and 1 tablespoon chopped fresh chives ( 5g ). These add a real brightness.

• Lemon Zest: 1 teaspoon. From about 1/2 a lemon.

• Garlic Powder: 1/4 teaspoon. Adds a subtle background flavour.

• Red Pepper Flakes: A pinch. Optional, but adds a nice kick!

Seasoning Notes

Spice up your life! Or, you know, your swordfish. The Swordfish Seasoning is key.

• Essential Spice Combo: Salt, pepper, and garlic powder create a basic but tasty foundation. You can use this with any Swordfish Marinade Recipes .

• Flavour Enhancers: The lemon juice and zest add a bright, citrusy note. The fresh herbs add a fresh, green flavour. The red pepper flakes add heat.

• Quick Subs: No fresh herbs? Use dried, but halve the amount. Seriously, dried herbs are much stronger.

Equipment Needed

Don't stress, it's simple.

• Large Skillet: A cast iron is best, but any heavy-bottomed skillet will work. Remember, you need some Air Fryer Swordfish Recipes alternatives for days when the weather is poor.

• Small Bowl: For the lemon-herb butter.

• Whisk/Fork: To mix the butter.

• Instant-Read Thermometer: Not essential, but recommended. Helps you avoid overcooking.

  Household Alternative: If you don't have a thermometer, poke the swordfish with a fork. If it flakes easily, it's done! Just don't overdo it.

Honestly, this marinated swordfish recipe, or a grilled swordfish recipes version, is a total crowd-pleaser. the swordfish marinade is so simple.

Let me tell you a story, i attempted once to create a complicated swordfish marinade recipes with some very weird and crazy ideas, it was a disaster, i almost ended up with a food poisoning.

What i learned is, that some recipes are amazing exactly because of their simplicity.

Alright, let's get this swordfish steak recipe sorted. Honestly, who doesn’t love a fancy fish dish that's actually dead easy? This pan-seared swordfish with lemon-herb butter will blow your mind, seriously.

Swordfish Steak Recipe: From Pan to Plate Perfection

This swordfish steak recipe is simple. it makes swordfish into a star. it's pan-seared until golden. then, there's a bright, herby butter.

It's sunshine on a plate, innit? i used to think grill fish recipes were the only way to go. now i know better.

This recipe is easy enough for a weeknight. it's impressive enough for guests.

Getting Your Ducks in a Row: The Prep

First, mise en place is your mate. Get everything chopped and measured. It saves time and stress. For safety, watch out for hot oil.

Essential Bits and Bobs:

• 2 (6-8 ounce) swordfish steaks , about 1 inch thick
• 1 tablespoon olive oil
• Salt and pepper
• 4 tablespoons softened butter
• 1 tablespoon lemon juice
• 1 tablespoon chopped parsley
• 1 tablespoon chopped chives
• 1 teaspoon lemon zest
• 1/4 teaspoon garlic powder
• Pinch of red pepper flakes (optional)

Let's Get Cooking: The Step-by-Step

1. Whip up the Lemon-Herb Butter: Mix the butter, lemon juice, herbs, zest, garlic powder, and red pepper flakes in a bowl.
2. Prep the Fish: Pat the swordfish steaks dry and season with salt and pepper.
3. Sear Away: Heat the olive oil in a pan over medium-high heat.
4. Cook the Swordfish: Sear for 3- 4 minutes per side until golden brown. The internal temperature should be 145° F ( 63° C) . Visual Cue: it should look opaque.
5. Butter Time: Reduce the heat, add the lemon-herb butter, and baste the fish.
6. Serve Immediately: Spoon the extra butter over the marinated swordfish .

Pro Tips for Swordfish Success

Don’t overcook it. 145° F ( 63° C) is the key. Pat it dry for a good sear. Use fresh herbs only!

More Tips

For swordfish seasoning , keep it simple. Salt, pepper, and good quality olive oil. Also, for air fryer swordfish recipes , you can change the cooking method.

Make Ahead?

You can make the swordfish marinade recipes ahead of time. Just store it in the fridge.

And there you have it! a grilled swordfish recipes with some extra love! i used to be scared of cooking fish.

Now? i can whip this up blindfolded. give it a bash, you won't regret it! i always mess up the butter if i'm honest, sometimes i add a little wholegrain mustard, just because! let me know what you think!

Alright, let's chat more about this amazing swordfish steak recipe ! There's more to it than just the cooking. It's about making it yours and knowing how to keep it delicious.

Recipe Notes

Serving Suggestions: The Art of the Plate

Honestly, how food looks is almost as important as how it tastes, you know? for plating, think simple elegance. place your perfectly seared swordfish steak on a bed of vibrant greens, like rocket or watercress.

Drizzle with a bit more of that luscious lemon-herb butter. boom! restaurant-worthy.

For sides, grilled asparagus is a no-brainer. it's fresh, it's green, it's healthy-ish. a light quinoa salad is also great.

It’s a little bit fancy, but easy enough to throw together. wash it all down with a chilled glass of sauvignon blanc.

That's the kind of meal that makes you feel like you've got your life together.

Storage Tips: Keeping it Fresh

Got leftovers? no worries, we've all been there. pop that swordfish steak in an airtight container and into the fridge asap.

It'll keep for 2-3 days. freezing? yeah, you can do it, but the texture might change a bit. i wouldn't recommend it unless you absolutely have to.

To reheat, a gentle pan-fry or a quick zap in the microwave (though, let's be honest, pan-frying is always better) will do the trick.

Avoid overcooking it the second time around.

Variations: Make it Your Own

Want to switch things up a bit? go for it! if you are watching your diet, just sub in olive oil for butter to get a delicious marinated swordfish dish! a squeeze of extra lemon juice is also great.

I also love using different herbs. thyme and rosemary bring a real mediterranean vibe, especially for grilled swordfish recipes . and for a touch of seasonal flair, in the summer, add some grilled peaches or nectarines to the plate.

It's unexpected and delicious, trust me.

Nutrition Basics: Fueling Your Body

Okay, let's talk numbers. one serving of this swordfish steak recipe is roughly 450 calories. you're getting a whopping 45 grams of protein, which is great for building and repairing muscles.

Swordfish is also a fantastic source of omega-3 fatty acids, which are good for your heart and brain. a win-win!

Swordfish Seasoning and careful preparation are key to both flavor and health.

Seriously, get in the kitchen and try this swordfish steak recipe . It's easier than you think.