Pan-Roasted Swordfish Recipe

Pan-Roasted Swordfish is a restaurant-quality dinner simply and easily made at home. This dish is ready in less than 20 minutes and is buttery, juicy, and super tender!

Oven-baked fish steaks are not only delicious, but they are also super healthy! You can pair this dish with Crispy Fried Brussels Sprouts, Green Beans, or Cranberry Apple Salad. 

Butter Garlic Roasted Swordfish Fillets

Pan-Roasted Swordfish is my favorite way to prepare this fish. First, it is super simple and easy to prepare. All you need is a fresh fillet, and a few ingredients to season. You quickly brown the fillets for a few minutes in the skillet, and then you simply bake for another 10 minutes. It does not get any easier than that!

Also, this recipe is very versatile, and you can play with the ingredients a bit. I like to keep it simple and bake them in some butter, olive oil, garlic, lemon, and some seasoning. However, you can easily throw in some veggies with it, such as cherry tomatoes, etc. 

No matter how you prepare it, I guarantee that you will love this dish. It is one of the best Swordfish Fillets recipes I tried, and you will love it just as much. It is healthy, quick to prepare, and delicious family dinner! A sure winner in my book!

Ingredients needed to make Pan-Roasted SwordFish:

You can adjust some of the ingredients. But generally, you will need the following:

• Olive oil
• Butter
• Minced garlic
• Swordfish steaks
• Salt and pepper
• Lemon
• Fresh parsley
• Crushed red peppers (optional)

How to make Lemon Garlic Roasted Swordfish?

Once you have all the ingredients ready, the rest is pretty simple.

1. Prepare the swordfish fillets: Start off with high-quality fillets. If they are not already cut, then using a sharp knife cut them into about 1-inch thick pieces. Also, you want to cut them uniformly, so they cook nice and evenly. Then, using a towel, dry the fish so that all excess water is removed. Season with salt and pepper.
2. Sear the fish: In a large skillet over high heat, add 2 tablespoons of olive oil. Then, brown each side of the swordfish fillet for about 2 minutes,
3. Bake: Transfer the skillet to the preheated oven, and roast for about 8-1o minutes, or until the desired doneness is reached. Once cooked, remove from the oven, and seasoned with some butter mixture.
4. Serve: Enjoy it warm with your favorite side dish.

Various other ways to cook Swordfish:

This fish can be cooked in many other ways. The most popular and best ways to cook it are:

• Grill: Another perfect way of cooking the fillets is grilling them, especially during the summer times. Simply, heat and oil the grates of a charcoal grill. Then, season or marinate the swordfish briefly and grill the swordfish for about 3-4 minutes on each side. You want to have a slightly pink color inside. 
• Pan-Sear: If you would rather not bake them at the end, you can simply sear the fish on the skillet. Just, heat oil in a large skillet over medium-high heat and sear swordfish steaks until browned on each side. 
• Broil: Similarly, you could broil them. Heat a broiler, and lightly oil a broiling pan. Then, season with some salt and pepper and broil for about 5-7 minutes.

What is the best way and temperature to cook swordfish?

According to the Food Safety and Inspection Service, you must cook fish to an internal temperature of 145 degrees Fahrenheit.  At this temperature, harmful bacterias are killed, and therefore, it is safe to eat.
Also, the best way to check the internal temperature is to use a food thermometer.

Can I make this recipe with other fish?

Absolutely! You can apply the same technique and steps to other fish types. It is also great to rotate from time to time, so feel free to swap it with tuna, mahi-mahi, salmon, red snapper, etc.

How to store Pan-Roasted SwordFish?

The leftover can be easily stored. Simply transfer the fish to an airtight container, and refrigerate for up to 3 days. 

• Aim for fresh swordfish steaks, preferably at your local fish markets. Also, ask them to cut it for you to about 1 inch thick. This way, it will save you some time at home. 
• Also, if you cannot find fresh fillets, you can use frozen ones. Just let them thaw, and dry them with a towel prior to cooking. 
• As stated above, it is recommended to eat the fish when its internal temperature reaches 145 degrees F. However, I find it to be on a dryer side, especially for fresh fillets. Therefore, I usually serve it on a medium, to medium-rare side. When it reaches 130-135 degrees F in the center, I remove it from the heat. It will quickly rise by another 5 degrees after that, so plan accordingly.

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Pan-Roasted Swordfish

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

 

Pan-Roasted Swordfish is a restaurant-quality dinner simply and easily made at home. This dish is ready in less than 20 minutes and is buttery, juicy, and super tender!

Course: Main Course

Cuisine: American

Keyword: Pan-Roasted Swordfish

Servings: 2 fillets

Calories: 480 kcal

Author: Catalina Castravet

Ingredients

• 2 fillets swordfish 6-7 ounces each - fresh or thawed
• 2 tablespoons olive oil

Topping:

• 2 tablespoons parsley
• 3 cloves garlic minced
• 1/4 teaspoon crushed red pepper
• 1/2 teaspoon lemon peel grated
• 1 tablespoon lemon juice
• 2 tablespoon unsalted butter room temperature
• Salt and pepper to taste

Instructions

1. Preheat oven to 400 degrees F.

2. In a medium bowl combine all the TOPPING ingredients until well blended. Set aside.

3. Using paper towels, pat dry the fish fillets so that all excess water is removed. Season with salt and pepper on both sides.

Cook the Fish:

1. Place a large skillet over high heat, and add 2 tablespoons of olive oil. Once simmering, add the swordfish fillets and brown for 2-3 minutes on each side.
2. Transfer the skillet into the preheated oven, and roast for about 8-10 minutes.
3. Once cooked, remove from the oven, and top each fillet with half of the butter mixture.
4. Serve immediately.

Nutrition Facts

Pan-Roasted Swordfish

Amount Per Serving

Calories 480 Calories from Fat 333

% Daily Value*

Fat 37g57%

Saturated Fat 12g75%

Cholesterol 142mg47%

Sodium 147mg6%

Potassium 751mg21%

Carbohydrates 2g1%

Fiber 1g4%

Sugar 1g1%

Protein 34g68%

Vitamin A 965IU19%

Vitamin C 10mg12%

Calcium 22mg2%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.