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+ servings

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.