This simple and easy Pan-Seared Swordfish Steak with Lemon & Garlic Herbed Butter will surely be a hit any day of the week. Pair this healthy meaty fish with your favorite sides like garlicky mashed potatoes and roasted green beans.
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Do you love seafood? Well, then this recipe is for you. Over the weekend my hubby and I decided to whip up something a bit different than our typical seafood selections. We partnered with Whole Foods to create a succulent recipe with their thick cut swordfish steaks. Though neither of us had ever eaten swordfish, we decided that keeping it simple was best. These pan-seared swordfish steaks with lemon and garlic herbed butter are as simple and delicious as it gets!
This Pan-Seared Swordfish Steaks with Lemon & Garlic Herbed Butter recipe was truly quite simple. I scoured the internet for a good recipe. One that I could expand upon and tweak if necessary. I found a couple, but in the end, went with my gut.
Swordfish steaks are the perfect fish for those following a low-carbohydrate, high-protein diet (55%). It has no carbohydrates and contains essential amino acids and omega-3 fatty acids. Swordfish contains a significant amount of fat, but the majority of that fat consists of heart-healthy mono- and polyunsaturated fats. Sounds like swordfish is a pretty solid fish, go-to fish. Unless you’re pregnant. In that case, I will have to eat your portion!
HOW IS SWORDFISH COOKED?
Swordfish can be prepared in several ways. Most folks either grill or pan-sear it. I’ve seen a few recipes for swordfish stews and chowder, but to be honest, I’m not a fan of cutting this fish into small pieces. I really like the mild flavor of the fish, and found that pan-searing and finishing in the oven sealed the flavors of the fish.
I’ve also heard of folks eating it raw with a splash of lime juice.
INGREDIENTS YOU WILL NEED TO MAKE PAN-SEARED SWORDFISH STEAKS
- Swordfish fillets (about 6 ounces each)
- Ground mixed peppercorns, plus more for sprinkling
- Grated lemon peel
- Olive oil
- Salt
INGREDIENTS NEEDED TO MAKE LEMON & GARLIC HERBED BUTTER
- Plant-based butter, (salted) room temperature
- Fresh parsley, chopped
- Garlic clove, minced
HOW TO MAKE PAN-SEARED SWORDFISH STEAKS
Preheat oven to 400°F. Mash butter, parsley, garlic, 1/2 teaspoon ground mixed peppercorns, and lemon peel in a small bowl. Season to taste with salt.
Heat oil in a heavy large ovenproof skillet over medium-high heat. Sprinkle fish with salt and ground mixed peppercorns. Add fish to skillet. Cook until browned, about 3 minutes. Turn swordfish over and transfer to oven. Roast until just cooked through, about 10 minutes longer.
Transfer swordfish to plates. Add seasoned butter to the same skillet. Cook over medium-high heat, scraping up browned bits until melted and bubbling. Pour butter sauce over swordfish and serve.
IS SWORDFISH EXPENSIVE?
Swordfish is pretty expensive. Mainly because it is also very hard to catch, making it very rare. Due to overfishing in the late ’80s and early ’90s, environmental groups persuaded consumers to stop eating them. Those successful efforts led to swordfish becoming more sustainable.
The starting price for swordfish steaks is around $16.99 per lb
IS SWORDFISH HEALTHY?
The mercury level in this fish is high enough that pregnant women are encouraged to avoid it, making for one way to save money while you’re expecting. Swordfish provides an excellent source of selenium, a micronutrient that offers important cancer-fighting and heart health benefits. It is protein-rich and loaded with niacin, vitamin B12, zinc, and Omega-3. Best of all, it’s low in fat and calories. Swordfish is also a guilt-free choice.
DO SWORDFISH STEAKS HAVE BONES?
No. This is a very good dish for children who do not enjoy eating fish, as swordfish does not have bones, and it doesn’t even “look like fish.” You can serve pan-seared swordfish steaks alongside your favorite green vegetable and/or starch. I decided to make lemon garlic butter mashed potatoes and green beans.
I hope you enjoyed this recipe for Pan-Seared Swordfish Steaks with Lemon & Garlic Herbed Butter. If you make this recipe, tag #blackallergymama on INSTAGRAM and FACEBOOK. I enjoy hearing all about your creative updates and answering your recipe-related questions.
Pan-Seared Swordfish Steaks with Lemon & Garlic Herbed Butter
Ingredients
Swordfish Steaks
- 4 Thick-cut Swordfish Steaks
- 3 tsp Fresh grated peppercorns
- 2 tbsp Grated lemon peel
- 2 tbsp Olive Oil
- salt
Lemon Garlic Butter
- 1/4 cup Plant-based butter salted
- 2 tsp fresh parsley chopped
- 1 garlic clove minced
Instructions
- Preheat oven to 400°F.
- Mash butter, parsley, garlic, 1/2 teaspoon ground mixed peppercorns, and lemon peel in a small bowl. Season to taste with salt.
- Heat oil in heavy large ovenproof skillet over medium-high heat. Sprinkle fish with salt and ground mixed peppercorns. Add fish to skillet. Cook until browned, about 3 minutes.
- Turn swordfish over and transfer to oven. Roast until just cooked through, about 10 minutes longer.
- Transfer swordfish to plates. Add seasoned butter to the same skillet. Cook over medium-high heat, scraping up the browned bits until melted and bubbling. Pour butter sauce over swordfish and serve.
Notes
