Swift Swordfish
Elevate your weeknight dinners with "Swift Swordfish," a quick and flavorful seafood recipe that brings the coastal breeze to your table. Tender swordfish steaks are marinated in a zesty blend of olive oil, lemon juice, garlic, and fresh herbs, then perfectly seared to golden-brown perfection in a skillet. A dash of paprika and a finishing touch of optional white wine infuse bold flavors that complement this versatile fish. With just 15 minutes of prep and 10 minutes of cooking time, this elegant yet effortless dish is perfect for both busy weeknights and special occasions. Serve with pan juices, a sprinkle of parsley, and lemon wedges for a dish that's bursting with Mediterranean-inspired freshness. A savory, healthy, and satisfying seafood option, Swift Swordfish is a must-try for lovers of quick gourmet meals.
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 4 pieces (6 oz each) Swordfish steaks
- 2 tablespoons Olive oil
- 3 tablespoons Lemon juice
- 2 cloves Garlic cloves, minced
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Fresh rosemary, finely chopped
- 2 tablespoons Butter, unsalted
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Paprika
- 2 tablespoons White wine (optional)
- 4 pieces Lemon wedges (for serving)
Instructions
Pat the swordfish steaks dry with paper towels and set aside.
In a small bowl, whisk together 2 tablespoons of olive oil, 2 tablespoons of lemon juice, minced garlic, chopped parsley, and rosemary to create the marinade.
Place the swordfish steaks in a shallow dish and pour the marinade over. Cover and let the fish marinate for 10 minutes at room temperature, flipping halfway if necessary.
While the swordfish marinates, heat a large skillet over medium-high heat.
Add 2 tablespoons of butter to the hot skillet. Once the butter melts and begins to foam, carefully place the swordfish steaks in the skillet.
Season the top side of the steaks with salt, black pepper, and paprika. Sear for 2-3 minutes on the first side until golden brown.
Flip the swordfish steaks and sear for another 2-3 minutes on the other side. The fish should cook through but remain moist; the internal temperature should reach 145°F (63°C).
Optional: Add 2 tablespoons of white wine and the remaining tablespoon of lemon juice to the pan in the final minute of cooking to deglaze and enhance the flavor.
Remove the swordfish from the skillet and let it rest for a minute.
Serve each swordfish steak with a drizzle of the pan juices, a sprinkle of fresh parsley, and a lemon wedge on the side.
Nutrition Facts
Calories |
444 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.1 g | 32% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 134 mg | 45% | |
| Sodium | 644 mg | 28% | |
| Total Carbohydrate | 11.1 g | 4% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 5.1 g | ||
| Protein | 42.1 g | 84% | |
| Vitamin D | 34.1 mcg | 170% | |
| Calcium | 65 mg | 5% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 1069 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
