Pan-Roasted Swordfish Perfection

Pan-roasted swordfish is a quick and easy meal that will impress your taste buds and your guests. Known as the steak of the sea, swordfish is a meaty, white fish with a mild flavour that stands up well to pan-roasting.

The key to cooking swordfish is to avoid overcooking it—you want to retain its tender texture. So, how do you make it?

Swordfish seasoning

Swordfish is a steaky white fish with a mild flavour and a firm texture. It is a great option for pan-roasting because it will not flake or fall apart like other delicate fish.

Swordfish is often seasoned with a combination of olive oil, garlic, lemon, and various spices. This can be done by marinating the fish before cooking or by making a sauce to pour over the cooked fish.

Marinade

Swordfish can be marinated in a mixture of olive oil, garlic, lemon juice, and various spices. This will infuse the fish with flavour before cooking. A common combination of spices includes coriander, cumin, paprika, salt, and pepper. The fish should be coated in the marinade and left to sit for at least 15 minutes or up to an hour, depending on the acid content of the marinade.

Sauce

Alternatively, a sauce can be made to pour over the cooked swordfish. This can be done by cooking garlic in butter and adding lemon juice and fresh herbs such as chives and parsley. This creates a citrus-infused garlic and chive sauce that complements the mild flavour of the swordfish.

Dry Rub

Swordfish can also be seasoned with a dry rub before cooking. A simple combination of garlic powder, salt, and pepper can be mixed together and sprinkled over the fish. This creates a golden crust on the swordfish when seared in a hot pan.

Compound Butter

For an extra flavour boost, compound butter can be made by mixing softened butter with garlic and herbs. This can be melted over the cooked swordfish or simply added as a tasty garnish.

Pan-roasting method

Ingredients

• Swordfish steaks
• Salt
• Pepper
• Olive oil
• Butter
• Lemon juice
• Garlic
• Chives
• Parsley

Method

• Season the swordfish steaks with salt and pepper on both sides.
• Pour olive oil into a large frying pan and place over high heat.
• Once the oil begins to smoke lightly, add the swordfish. Turn the heat down to medium-high and cook for 3-4 minutes on each side, or until the internal temperature reaches 145°F.
• Remove the swordfish from the pan and set aside on a plate.
• Add the garlic to the pan and stir. Cook for 1 minute.
• Add the lemon juice to the pan.
• Turn off the heat and melt the butter in the pan. Add the herbs (chives and parsley).
• Stir the sauce and serve with the cooked swordfish.

Creating a sauce

The sauce is an important part of the pan-roasted swordfish dish, adding flavour and moisture to the fish. There are several directions you can take when creating a sauce for this dish, but a common theme is the use of citrus, garlic, and butter.

For a simple sauce, start by removing the swordfish from the pan and setting it aside. Add some minced garlic to the pan and cook for about a minute. Then, add some citrus juice—lemon or lime works well—and stir to combine. At this point, you can also add other ingredients like capers or sliced shallots. Turn off the heat and add a tablespoon or two of butter to the pan, along with some fresh herbs like chives and parsley. Stir everything together as the butter melts, creating a delicious, flavourful sauce.

Alternatively, you can make a compound butter by mixing softened butter with ingredients like garlic, lemon zest, herbs, and spices. To do this, simply combine the ingredients in a small bowl and set aside until you're ready to use it. After removing the swordfish from the pan, add the compound butter and cook, stirring, until melted and bubbling. This will create a rich, garlicky sauce with a strong citrus aroma.

Feel free to get creative with your sauce ingredients. You can experiment with different types of citrus, such as orange or grapefruit, or try using other herbs like basil or thyme. You can also adjust the amount of garlic and butter to suit your taste. Remember, the key is to find a balance of flavours that complement the swordfish and create a mouthwatering dish.

Cooking temperature

The ideal cooking temperature for swordfish is dependent on how well-done you want your fish to be. The recommended internal temperature for swordfish is between 130°F (54°C) for medium-rare and 145°F (63°C) for well-done.

To achieve these temperatures, you can cook swordfish on the stovetop, in the oven, or a combination of both. Here are the general guidelines for each cooking method:

Stovetop:

• Heat a skillet or frying pan over medium-high to high heat.
• Add olive oil and wait until it starts to smoke lightly.
• Place the swordfish steaks in the pan and sear for 3-4 minutes on each side.
• The swordfish is ready when it turns golden brown and/or reaches an internal temperature of 145°F (63°C).

Oven:

• Preheat the oven to 400°F (204°C).
• Place the swordfish steaks in an oven-proof dish or pan.
• Roast for 5-10 minutes, depending on the thickness of the steaks and your desired doneness.
• The swordfish is done when it turns golden and/or reaches an internal temperature of 130°F (54°C) to 145°F (63°C).

Combination Stovetop and Oven:

• Heat a large, oven-proof pan over medium-high heat.
• Add olive oil and swordfish steaks, searing for a few minutes on one side until browned.
• Flip the swordfish steaks and transfer the pan to the preheated oven.
• Roast for 5-10 minutes, depending on your desired doneness.
• The swordfish is done when it is golden and/or reaches an internal temperature of 130°F (54°C) to 145°F (63°C).

It is important to note that swordfish continues to cook even after being removed from the heat, so it is best to remove it just before it reaches your desired doneness. Additionally, overcooking swordfish can ruin its texture and taste, so it is recommended to cook it to medium-well or just until it is cooked through.

Serving suggestions

Pan-roasted swordfish is a versatile dish that can be served in a variety of ways. Here are some ideas to get you started:

• With a citrus-infused garlic and chive sauce: This is a classic pairing for swordfish, as the citrus adds a bright note to the dish, while the garlic and chives provide depth of flavour. Simply add some finely minced garlic and chopped fresh chives to a pan with a little butter, and cook for a minute before adding some lemon juice and stirring through. Pour this sauce over your cooked swordfish and serve.
• Rice Pilaf with Mushrooms: This is a great option for a hearty and flavourful dish. The rice pilaf is cooked with mushrooms, adding a earthy and savoury note to the dish.
• Farro Salad with Butternut and Avocado: For a lighter option, a farro salad with roasted butternut squash and fresh avocado is a delicious choice. The farro provides a chewy texture and nutty flavour, while the butternut and avocado add a creamy, sweet contrast.
• Roasted baby potatoes and green beans: For a more substantial meal, serve your swordfish with some roasted baby potatoes and green beans. The potatoes add a hearty and filling element, while the green beans provide a fresh and healthy contrast.
• Rice or Quinoa: For a simple and healthy option, serve your swordfish with some rice or quinoa. This allows the flavour of the fish to shine through, while providing a filling and nutritious base.
• Lemon-garlic butter: For a rich and indulgent twist, make a lemon-garlic butter to serve with your swordfish. Simply combine softened butter with garlic, lemon juice, lemon peel, and black pepper, and spread over your cooked swordfish.

These are just a few ideas to get you started, but feel free to get creative and experiment with different flavours and ingredients to find your perfect pan-roasted swordfish dish.

Frequently asked questions