How to Pan-Sear Swordfish


Swordfish is a healthy source of protein that is low in fat and contains heart-healthy omega-3 fatty acids, as well as other vitamins and minerals. Not only is swordfish good for you, it tastes great too. Swordfish has a meaty texture and is a sturdy fish that holds up well in cooking. Swordfish can be prepared in a variety of ways: grilled, on kebabs, baked, broiled, poached or pan-seared.

Things You'll Need

  • 4 6-oz. swordfish steaks
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • flour
  • 1 tbsp. olive oil
  • 1 tbsp. butter
  • 1-1/2 lemons
  • 1 shallot
  • 2 cloves garlic
  • Prepare the swordfish. Use paper towels to pat it dry, before seasoning the fish with salt and pepper. Dip the swordfish into flour to lightly coat both sides of the fish. Squeeze the juice from 1 lemon onto the fish as well.

  • Heat the olive oil in a large skillet over medium-high heat. Add the swordfish to the heated pan when the olive oil begins to smoke a little.

  • Sear the fish by cooking the steaks for 3 minutes. Flip the fish when the seared side becomes golden brown.

  • Lower the heat to medium. Cook the swordfish at medium heat for about 3 to 4 minutes.

  • Check the temperature. Insert a cooking thermometer to ensure the interna; temperature is at least 120 degrees.

  • Remove the cooked swordfish from the pan. Serve the fish with a lemon wedge, a side of vegetables, and a grain, such as rice.

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