Pan Seared Swordfish Steaks Recipe

As a self-proclaimed foodie adventurer, I have to say, there’s something incredibly satisfying about whipping up a dish that transforms a humble fish steak into a culinary masterpiece—especially when it involves the magic of a lemon and garlic marinade dancing with swordfish under a perfectly heated skillet.

The deep taste of swordfish is the perfect counterpart to the lively yet simple blend of lemon juice, minced garlic, and thyme that I use whenever I make this dish. The recipe calls for steaks; I always try to get thick ones.

If you can’t find fresh swordfish at your fish market, the frozen kind is usually pretty good. Just make sure to thaw it out overnight in the fridge before cooking it.

And since we’re using such lovely fish here, you don’t want to drown it in too much sauce. A wedge of lemon beside your plate is all the lightening up these tasty morsels need.

Pan Seared Swordfish Steaks Recipe Ingredients

• Swordfish: Lean, high-protein fish with healthy omega-3 fatty acids.
• Olive Oil: Healthy fats with antioxidants, supports heart health.
• Lemon: Adds citrus flavor, rich in vitamin C and antioxidants.
• Garlic: Aromatic, contains beneficial compounds like allicin.
• Fresh Thyme: Herby flavor, source of vitamins A, C, and antioxidants.

Pan Seared Swordfish Steaks Recipe Ingredient Quantities

• 2 swordfish steaks, about 6-8 oz each
• 2 tablespoons olive oil
• 1 lemon, juiced
• 2 cloves garlic, minced
• 1 teaspoon fresh thyme leaves
• Salt, to taste
• Freshly ground black pepper, to taste
• Lemon wedges, for serving
• Fresh parsley, chopped (for garnish)

How to Make this Pan Seared Swordfish Steaks Recipe

1. Make the swordfish steaks damp with paper towels to get pasta to stick better. Really, though, just absorb the moisture off the steaks with as much tenderness as you can muster.

2. Combine olive oil, lemon juice, minced garlic, fresh thyme, salt, and pepper in a small bowl and mix to form a marinade.

3. Put the swordfish steaks in a wide dish and pour over the marinade, turning the fish until it is completely covered. Allow the fish to sit in the marinade for at least 15 minutes and up to 1 hour.

4. Prepare a non-stick or cast-iron skillet by heating it over a medium-high flame until the pan is hot.

5. Add a tablespoon of olive oil to the skillet and swirl to coat it. That is, coat the inside of the skillet.

6. Put the marinated swordfish steaks in the skillet and sear for approximately 3-4 minutes on the first side, without any movement.

7. Turn the steaks over and keep cooking them for an additional 3-4 minutes on the opposite side until the middles are no longer translucent and the outsides have a lovely sear.

8. Take out the swordfish steaks from the frying pan and place them on a cutting board or plate to rest for a few minutes.

9. Make certain that the steaks are served up nice and hot, and add some nice lemon wedges on the side.

10. Before serving, add a burst of flavor and style to your dish by garnishing it with parsley that you’ve chopped fresh.

Pan Seared Swordfish Steaks Recipe Equipment Needed

1. Paper towels
2. Measuring spoons
3. Small bowl
4. Whisk or fork (for mixing marinade)
5. Wide dish (for marinating)
6. Non-stick or cast-iron skillet
7. Stove
8. Tongs or spatula (for turning fish)
9. Cutting board or plate (for resting)
10. Knife (for chopping parsley)
11. Serving plate

FAQ

• Can I use frozen swordfish steaks?Indeed, frozen swordfish steaks can be used; however, it is vital to thaw them completely before you commence cooking, so that they will sear evenly.
• How do I know when the swordfish is cooked?When swordfish becomes opaque and flakes easily with a fork, it is done. An internal temperature of 145°F (63°C) indicates doneness.
• Can I substitute dried thyme for fresh thyme?Yes, you can substitute dried thyme for fresh thyme in this recipe if that is all you have. Use 1/3 teaspoon of dried thyme, crushed a bit to help it release its flavor, in place of the 1 teaspoon of fresh thyme called for in the recipe.
• What side dishes pair well with this recipe?Sear swordfish in a pan so the fish is done right!
  Swordfish can take high-heat searing just like a steak can, so you can have nice crisp edges and still have a juicy interior. Pan searing is a great way to cook these thick steaks of fish because you can get the edges nice and brown, then finish cooking it in the oven without drying it out. The sweetness of roasted vegetables of any kind pairs beautifully with the sweet taste of swordfish.
• How long should I marinate the swordfish?Combine the olive oil, lemon juice, garlic, thyme, salt, and pepper in a non-reactive dish. Add the swordfish and turn to coat both sides. Cover and refrigerate the marinating seafood for at least half an hour, but no longer than 2 hours.
• Can I grill the swordfish instead?Of course, swordfish is wonderful on the grill. Get the grill to medium-high heat and cook the swordfish for about 4-5 minutes on each side.

Pan Seared Swordfish Steaks Recipe Substitutions and Variations

Grapeseed oil or avocado oil can replace olive oil.
Thyme leaves: Substitute with oregano or rosemary.
Lemon juice: Replace it with lime juice or white wine vinegar.
Garlic: Use garlic powder instead (about 1/4 teaspoon per clove) or substitute with shallots.
Parsley, fresh: Use cilantro or basil.

Pro Tips

1. Marinade Tip: To enhance the flavor, marinate the swordfish steaks in the refrigerator for the full hour, turning them halfway through to ensure even absorption of the marinade.