Perfectly Pan-Seared Swordfish with Lemon Herb Butter

Try my easy pan seared swordfish recipe! Juicy, flavorful, and perfect for a delightful dinner with a sneak peek of Mediterranean flair.

May 15, 2025
By Mia Westlake.

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Let's look into into the Flavorful World of Pan Seared Swordfish

You ever just crave something that's both fancy and super satisfying? that’s where pan seared swordfish comes in! seriously, folks, once you take a bite of this juicy fish topped with lemon herb butter, you’ll be dreaming of sun-soaked mediterranean coasts.

It’s all about that fresh taste melded with buttery goodness. oh my gosh, it’s a mouthful of magic!

A Little Bit of Background

So, swordfish isn’t just any fish; it’s got roots deep in mediterranean cooking. this dish is a canvas for flavors that’ll knock your socks off! we're talking a medium difficulty level here.

But don’t worry! you don’t have to be a pro. just a little skillet finesse and a watchful eye, and you’ll be golden in about 25 minutes .

It serves four , so it's perfect for impressing friends or family!

Why You’ll Love It

One of the best parts? swordfish is packed with protein—like around 34 grams per serving! you won't feel guilty about indulging.

Plus, it’s fabulous for a summer barbecue or a cozy dinner party. trust me, this dish can make even a tuesday night feel like you’re dining at a chic restaurant.

The unique blend of flavors from the lemon caper sauce makes it extra special. not to mention, it gives off some major “i'm a seasoned chef” vibes right in your kitchen.

A Quick Peek at What You’ll Need

Before diving into your cooking adventures, make sure you have some swordfish steaks on hand, alongside olive oil, salt, and pepper.

Oh, and don’t forget the goodies for that luscious lemon herb butter! it'll elevate your dish in ways you can't even imagine .

This is the kind of dish that's gonna make you feel all accomplished and fancy.

Keep it simple, keep it delicious! So grab your cast-iron skillet and get ready to whip up something amazing. Trust me, the fish stove top recipes don't get much better than this! 🌊

As we move into the ingredient list, let's roll up our sleeves and get cooking so you can serve up a plate of pan-seared perfection soon!

Perfectly Pan-Seared Swordfish with Lemon Herb Butter Recipe Card

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Preparation time:15 Mins

Cooking time:10 Mins

Servings:4 servings

Ingredients:

• 4 swordfish steaks (about 6 oz / 170g each)
• 1 tablespoon olive oil (15 ml)
• Salt and freshly ground black pepper, to taste
• 4 tablespoons unsalted butter (56g), softened
• Zest of 1 lemon
• 2 tablespoons fresh parsley, finely chopped (30g)
• 1 tablespoon fresh chives, finely chopped (15g)
• 1 teaspoon garlic, minced (5g)
• Juice of 1 lemon (about 2 tablespoons / 30ml)

Instructions:

• In a bowl, combine softened butter, lemon zest, parsley, chives, minced garlic, and lemon juice. Mix until well incorporated; set aside.
• Pat swordfish steaks dry with paper towels; this ensures a good sear. Season both sides generously with salt and pepper.
• Heat olive oil in a skillet over medium-high heat until shimmering.
• Carefully place the swordfish steaks in the skillet. Cook for about 4-5 minutes on the first side; don’t flip until a golden crust forms. Flip and cook for another 3-4 minutes, or until the internal temperature reaches 145°F (63°C).
• Once cooked, add a dollop of lemon herb butter to each steak in the skillet. Allow the butter to melt over the fish for a minute before removing from heat.

Nutrition Facts

Calories:320 calories per serving

Protein:34g

Fat:20g

Carbs:1g

Fiber:1g

Recipe Info

Category:Main Course

Cuisine:Mediterranean

Ingredients & Equipment for Pan Seared Swordfish

Main Ingredients

Let’s talk about what you're gonna need for this super easy and oh-so-delicious pan seared swordfish . You'll want to grab:

For the Swordfish:

• 4 swordfish steaks (approximately 6 oz / 170g each)
• 1 tablespoon olive oil (about 15 ml )
• Salt and freshly ground black pepper , to taste

For the Lemon Herb Butter:

• 4 tablespoons unsalted butter ( 56g ), softened
• Zest of 1 lemon
• 2 tablespoons fresh parsley , finely chopped ( 30g )
• 1 tablespoon fresh chives , finely chopped ( 15g )
• 1 teaspoon garlic , minced ( 5g )
• Juice of 1 lemon (about 2 tablespoons / 30ml )

Tip: Look for swordfish that’s firm to the touch, slightly moist, and has a fresh ocean scent—nothing fishy, please!

Seasoning Notes

Now let's spice things up! Here are some must-have flavor enhancers:

• Essential Spices : You can’t go wrong with good ol’ salt and black pepper . These are essentials for that tasty crust on the fish.
• Flavor Boosters : The zesty lemon and fresh herbs (parsley and chives) give that Mediterranean vibe and really brighten things up.
• Quick Substitutions : If you're out of chives, feel free to use green onions. They're a super easy swap!

Equipment Needed

Time for the tools of the trade! Here’s what you’ll need for this recipe:

• Skillet or Frying Pan : A nonstick one works, but a cast-iron skillet is really the way to go for a perfect sear.
• Tongs : You'll need these to flip your swordfish without making a mess.
• Spoon for Mixing : To make that lemon herb butter.
• Meat Thermometer : Optional, but hey, it’s handy if you want to be precise. Aim for 145° F ( 63° C) !

Honestly, when I first made pan-seared swordfish, I used a regular frying pan and ended up battling to get that crust. Now, with my trusty cast iron, it's a game-changer!

Wrapping It Up

So there you have it! a simple ingredient list and some straightforward tools you'll need to whip up the ultimate pan-seared swordfish.

Once you have everything prepped, making this dish is like a breezy walk through the park—easy, fun, and totally rewarding.

Remember, cooking should be an adventure! Keep it light, enjoy the process, and wow your friends and family with your next meal. Happy cooking!

look into Into Deliciousness: Perfectly Pan-Seared Swordfish!

Alright, folks! let's talk about a dish that'll make your taste buds do a happy dance: pan-seared swordfish! seriously, if you’re looking to elevate your cooking game, this recipe is where it's at.

Packed with flavor and easy enough to whip up on a busy weeknight, you’ll impress everyone at the dinner table.

Plus, who doesn’t love a little mediterranean flair in their life?

Getting Prepped Like a Pro

First things first— mise en place ! this fancy french term basically means having all your ingredients ready to go.

Chop your herbs, zest that lemon, and pat those swordfish steaks dry. trust me, you'll save time and make cooking feel like a breeze.

And, oh my gosh, let’s not forget about safety! when dealing with fish, make sure your workspace is clean. keep your cutting board separate from other foods, especially veggies.

You don’t want any fishy business on your greens, right?

Step-By-Step Process to A Tasty Triumph

1. Make Your Lemon Herb Butter: Mix together softened butter, lemon zest, parsley, chives, minced garlic, and lemon juice until smooth. Easy peasy! Set it aside while you tackle the fish.

2. Prepping the Swordfish: Pat those swordfish steaks dry. Season both sides with salt and pepper—the basics, but oh-so-important!

3. Heat Things Up: In a skillet (cast iron works wonders!), heat 1 tablespoon of olive oil over medium-high heat. Wait until it’s shimmering; patience pays off!

4. Cook the swordfish: carefully place those steaks in the skillet. cook for about 4- 5 minutes on one side until it’s got that gorgeous, golden crust.

   Flip and cook for an additional 3- 4 minutes . the internal temperature should hit 145° f ( 63° c) .

5. Butter Time: Once the fish is cooked to perfection, add your lemon herb butter right on top. Let it melt for a minute. Your kitchen will smell amazing!

Pro Tips for Cooking Success!

• Sear like a Star: Get your skillet hot before adding the fish. This helps with that beautiful crust!

• Don’t Overcook: No one wants dry swordfish. Use a meat thermometer to keep it juicy—it's worth it!

• Make-Ahead Magic: You can prep your lemon herb butter in advance and store it in the fridge. Just bring it to room temp before using.

Avoid Common Pitfalls

Let's face it, we all mess up sometimes. a common mistake? skipping the drying step. if your fish is wet, it won't sear properly.

Nobody wants a sad, steamed swordfish. another no-no? flipping too soon—leave it alone! it needs time to develop that perfect crust.

So, whether you're serving this at a summer barbecue or just treating yourself to a cozy dinner, this pan-seared swordfish will not disappoint.

Pair it with a fresh salad or roasted veggies, and you're golden. now grab that skillet and show off your culinary skills! it's time to dive into this delicious dish!

Recipe Notes

Serving Suggestions

When it comes to plating up, you want to make your pan-seared swordfish look as good as it tastes. picture this: a beautiful swordfish steak, golden-brown on the outside, topped with that rich lemon herb butter .

Place it on a bright white plate, and add a sprinkle of fresh parsley on top to give it that pop of color.

I love pairing mine with roasted asparagus or a crisp green salad drizzled in a tangy vinaigrette. and don’t forget a glass of chilled sauvignon blanc—it pairs perfectly with the light, zesty flavors of the dish.

Storage Tips

If you end up with leftovers (or if you're just cooking for one, no judgment here!), it's important to store the swordfish correctly.

Wrap it tightly in plastic wrap or place it in an airtight container. you can pop it in the fridge for about 2-3 days .

Wanna keep it longer? freeze those beauties! just make sure to wrap well to prevent freezer burn. when you’re ready to dig in, let it thaw in the fridge overnight, then reheat gently in a skillet over low heat.

Trust me, nobody likes rubbery fish!

Variations

Now, let’s talk variations. if you’re not in love with the pan-seared swordfish idea, you can totally switch it up! try using fresh tuna steaks or even salmon if that’s your jam.

For those who are watching their dairy intake, sub the butter with a good splash of olive oil or a vegan alternative.

And if you're feeling adventurous, swap the lemon for lime for a fun twist that'll take your tastebuds to the tropics.

Nutrition Basics

This dish packs a punch on the health front too! each serving has about 320 calories , with a whopping 34g of protein to keep you full without the carbs weighing you down—only 1g here.

What’s cool is swordfish is loaded with omega-3 fatty acids that are great for heart health and skin. seriously, it's a win-win!

So there ya have it! this pan-seared swordfish is not just a treat for your taste buds; it's also a nourishing choice.

Not too shabby for a quick 25-minute meal, right? whether you’re feeding friends or just treating yourself, you’re bound to impress.

Look into in and enjoy every delicious bite!