Panseared Swordfish with Lemonherb Butter

Recipe Introduction: Let's Talk Swordfish!

Ever wondered how do you cook swordfish at home? Honestly, I used to be intimidated. But trust me, this pan-seared swordfish recipe is easier than mastering the Tube during rush hour.

We're making pan-fried swordfish recipe that’s proper lush!

This Mediterranean swordfish recipe comes from sunny shores. It’s quick, healthy, and a doddle to make. Think of it as summer on a plate.

This is the best way to cook swordfish steaks without fuss.

Quick Hook: From Sea to Sizzle in Minutes

Fancy a restaurant quality meal in under 20 minutes? This lemon herb swordfish is your answer. It's quick, easy, and packed with fresh flavor.

We're talking juicy swordfish, kissed with bright lemon and fragrant herbs.

Brief Overview: Mediterranean Magic on Your Plate

Swordfish, a staple in Mediterranean cuisine, offers a meaty texture and mild flavor. This swordfish steak recipe is simple: pan-searing brings out the best.

It's ready in 20 minutes and feeds two hungry souls.

Main Benefits: Healthy, Delicious, and Impressive

Swordfish is packed with protein and omega-3s. It's good for you. This easy swordfish dinner is perfect for a date night or a quick weeknight treat.

What makes it special? The lemon herb butter elevates the simple flavors.

Gearing Up: The Shopping List for Flavour!

You'll need: two swordfish steaks , olive oil, butter, lemon, fresh parsley, chives, garlic, and red pepper flakes (optional). Oh my gosh, that already sounds delicious! Get ready to turn these simple ingredients into a masterpiece! These ingredients are all you need to make the Best Way to Cook Swordfish Steaks

Ingredients & Equipment: Cracking the Swordfish Code

So, you wanna know how do you cook swordfish like a pro? Awesome! It's easier than you think. First, let's gather our troops.

Don't worry, it's not a complicated shopping list. We're talking fresh, flavorful simplicity. This swordfish steak recipe makes for a easy swordfish dinner !

Main Ingredients: The Swordfish Story

Alright, let's talk fish. You'll need:

• Two 6 oz / 170g swordfish steaks, about 1 inch (2.5cm) thick.

• 2 tablespoons of good olive oil.

• Salt and freshly ground black pepper. Seriously, don't skimp on the pepper!

Quality matters when it comes to swordfish. Look for steaks that are firm, moist, and have a vibrant color. Avoid anything that looks dull or smells too "fishy".

Good swordfish should have a mild, almost sweet scent.

Seasoning Notes: Spice Up Your Life (and Fish)

Forget bland! This recipe relies on a super simple but amazing combo:

• Lemon Herb Butter : This is where the magic happens, especially for that Mediterranean swordfish recipe vibe.
  • 4 tablespoons (1/2 stick / 57g) unsalted butter, softened.
  • 1 tablespoon freshly squeezed lemon juice.
  • 1 tablespoon chopped fresh parsley.
  • 1 tablespoon chopped fresh chives.
  • 1 clove garlic, minced. I love a lot of garlic, so sometimes I cheat and add a little extra.
  • 1/4 teaspoon red pepper flakes (optional).

For me, lemon juice is absolutely essential and gives the dish that lemon herb swordfish kick.

Don't have fresh herbs? Dried will work in a pinch, but reduce the amount to about 1 teaspoon each. You can also swap out the parsley and chives for dill, thyme, or rosemary.

Get creative. Don't have lemon use lime, I use that sometimes for a different flavour.

Equipment Needed: Keep It Simple, Stupid

You don't need a fancy kitchen to whip up some pan seared swordfish steaks . Here's what you'll actually need:

• Large skillet (cast iron or stainless steel is best)
• Fish spatula
• Small bowl
• Whisk or fork.

No fancy equipment is needed to show you how do you cook swordfish .

No fancy fish spatula? A regular one will do, but be gentle! We want to keep those beautiful steaks intact!

And that's it! Now you're ready to get cooking and learn how do you cook swordfish to perfection with this pan-fried swordfish recipe .

I swear this is the best way to cook swordfish steaks , so are you ready to cook a quick swordfish recipe ?

Okay, let's talk swordfish. Honestly, it can be a bit intimidating if you've never cooked it before. But trust me, once you nail it, you'll be showing off this fancy fish at every dinner party.

So, how do you cook swordfish ? I am going to show you!

Prep Like a Pro: Swordfish Edition

First things first, mise en place! It's French for "everything in its place." Sounds poncy, but basically get all your ingredients ready.

Chop your herbs, soften that butter. This seriously saves time later. We're aiming for a quick and easy swordfish dinner.

A Mediterranean swordfish recipe can become your new favorite. Also, always pat your swordfish steaks dry with paper towels. Seriously, don’t skip this step! It helps get that gorgeous sear.

step-by-step: Pan-Seared Swordfish Perfection

Here's my super simple pan-fried swordfish recipe. This is the best way to cook swordfish steaks I know!

1. Make your lemon herb butter. Mix 4 tablespoons softened butter with 1 tablespoon lemon juice, herbs, garlic, and red pepper flakes.
2. Season those swordfish steaks with salt and pepper. Don’t be shy!
3. Heat 2 tablespoons olive oil in a skillet over medium high heat. It should be shimmering.
4. Sear the swordfish for 3- 4 minutes per side. You want it golden brown and cooked through.
5. Remove from heat and add the lemon herb butter. Let it melt and baste the fish.
6. Serve immediately. Boom! Pan Seared Swordfish Steaks .

Swordfish Hacks You Need to Know

Okay, so here’s the goss. Swordfish dries out easily. Honestly, it's the biggest mistake people make. Use a meat thermometer! You want an internal temperature of 145° F ( 63° C) .

Also, if you are planning a make-ahead option? Then prepare the lemon herb butter in advance! Just keep it in the fridge until you’re ready to cook.

A quick swordfish recipe does not have to be flavorless.

I remember the first time I made swordfish. I totally overcooked it. It was like eating shoe leather. Learn from my mistakes! Now, I follow these tips, and it's lemon herb swordfish success every time.

You can find many of Swordfish Recipes Pan Seared and find the Swordfish Steak Recipe for you!

I hope you'll love my recipe.

Recipe Notes

So, you want to know how do you cook swordfish ? I get it! It can seem a bit intimidating.

Trust me, even I, your favourite food blogger, have had my fair share of rubbery, overcooked disasters. But don't worry, these notes will help you nail it every single time.

Serving Suggestions That Will Wow!

Forget boring plates! For this pan-seared swordfish steaks recipe, think fancy! A dollop of creamy mashed potatoes, a sprinkle of fresh parsley and a lemon wedge is all it takes for a gourmet presentation.

I swear, it looks like you've hired a chef! As for drinks, think crisp white wine or even a cheeky G&T both complement the lemon herb swordfish beautifully.

Smart Storage Tips

Leftover swordfish steak recipe ? Honestly, you're lucky if there are any! But if you do, pop it into an airtight container.

It's good in the fridge for up to two days. Reheat gently in a pan with a bit of butter (mmm, butter!) or even cold in a salad.

Freezing isn't really recommended, as it can change the texture of the fish.

Variations for Everyone

Want a Mediterranean swordfish recipe ? Or a Quick swordfish recipe ? Swap out the butter for olive oil. Load up on sun-dried tomatoes, olives, and a sprinkle of feta.

Boom! Mediterranean delight! Need a gluten-free version? This recipe is naturally gluten-free no swaps needed. If you want Cooking Swordfish Steaks with seasonal twists, in the summer, add grilled peaches; in the winter, roasted butternut squash.

Nutrition Basics (The Good Stuff!)

Swordfish is packed with protein and healthy omega-3 fatty acids. These are great for your heart and brain. Of course, butter adds a few calories.

But hey, a little bit of indulgence is good for the soul, right? With just about 450 calories per serving, this easy swordfish dinner won't break the diet bank.

This pan-fried swordfish recipe is all about confidence. Don't be afraid to experiment, have fun, and remember that even if you mess up a little, it'll still taste amazing! I know you'll be a swordfish pro in no time.

You've got this!

Frequently Asked Questions

How do you cook swordfish so it doesn't dry out? I always seem to overcook it!

Ah, the age-old swordfish dilemma! The key is to avoid overcooking. Swordfish is lean and can dry out quickly. Use a hot pan (or grill) and sear it quickly about 3-4 minutes per side, or until it reaches an internal temperature of 145°F (63°C). A meat thermometer is your best mate here!

Don't forget the butter baste at the end; it adds moisture and flavour.

What's the best way to season swordfish before cooking?

Simple is often best! A good starting point is a generous seasoning of salt and freshly ground black pepper. For a bit more oomph, you could try a blackened seasoning blend for a spicy kick or experiment with different herbs in the butter, such as dill, thyme, or rosemary.

Patting the fish dry before seasoning helps the flavours penetrate better.

Can I grill swordfish instead of pan-searing it?

Absolutely! Grilled swordfish is fantastic and gives it a lovely smoky flavour. Just be sure to preheat your grill to medium high heat. Lightly brush the swordfish with olive oil to prevent sticking and grill for about 4-5 minutes per side, or until cooked through.

As with pan-searing, keep a close eye on the internal temperature to avoid overcooking.

How do you cook swordfish and store any leftovers properly?

Once cooked, let the swordfish cool slightly before storing. Place it in an airtight container and refrigerate it promptly. It should be good for up to 2-3 days. When reheating, gently warm it in a pan with a little butter or oil, or in a low oven, to prevent it from drying out. You can also enjoy it cold in a salad!

Is swordfish healthy? What are the nutritional benefits?

Swordfish is a great source of lean protein, essential for building and repairing tissues. It's also rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

Do be mindful of mercury levels, especially if you're pregnant or breastfeeding, and consume swordfish in moderation as part of a balanced diet. As always, portion control is key to enjoying all food groups in a healthy way!

I'm allergic to dairy. How do you cook swordfish with lemon herb butter and keep it dairy-free?

No problem at all! Simply replace the butter with a good quality olive oil. You can still create a flavourful sauce by whisking the olive oil with lemon juice, chopped herbs (parsley, chives, dill work well), minced garlic, and a pinch of red pepper flakes.

For a richer flavour profile, nutritional yeast can be added to give a "cheesy" taste.