Pan-Seared Swordfish: A Quick, Crispy Delight

Pan-seared swordfish is a simple yet impressive dish that can be prepared in under 30 minutes. The key to this recipe is achieving a perfect sear on the fish, which gives it a moist, dense, and tender texture. The swordfish is first seasoned with salt, pepper, and herbs such as rosemary and thyme, and then seared in a hot skillet for about 3-7 minutes on each side, depending on the thickness of the fish. It is important to note that swordfish can be easily overcooked, so it should be monitored closely during the cooking process. Once the swordfish is cooked, it can be served with a variety of sauces, such as a lemon and wine rosemary sauce, herb butter sauce, or a shallot, caper, and balsamic sauce. This dish is often paired with sides like mashed potatoes, sautéed vegetables, or rice.

Soaking the swordfish in milk

Soaking swordfish in milk is a great way to reduce any fishy odours or tastes. This is especially useful if your fish has been sitting in the fridge for a while or has been frozen. The proteins in the milk bind to the compounds that cause fishy odours, extracting them from the fish. This leaves the swordfish with a sweeter smell and a cleaner flavour.

To soak the swordfish, fully submerge it in milk for around 20 minutes before rinsing and patting dry. Be sure to discard the milk after. You can use whole milk, but if you want to enhance the effect, try using buttermilk instead. The lactic acid in buttermilk is often used to tenderise chicken, and a similar chemical breakdown may occur when soaking swordfish in milk.

After soaking, season the swordfish with salt and pepper, and herbs like rosemary and thyme. Gently push the seasoning into the fish. Then, heat a large skillet to medium-high heat and add oil. Once the oil is hot, carefully add the swordfish and sear for about 7 minutes on each side. The internal temperature of the thickest part of the fish should be around 135-140°F.

For an extra touch of flavour, add butter to the skillet right before removing the fish. It will immediately start to sizzle, so add in some white wine, lemon juice, and garlic. Let the sauce reduce for a few minutes before plating the fish and pouring the sauce around it.

By soaking the swordfish in milk, you'll be left with a delicious, neutral-flavoured fish that's ready to be seasoned and cooked to perfection.

Seasoning the swordfish

Firstly, pat the swordfish steaks dry with a paper towel. This will help the seasoning stick to the fish and create a crispy exterior when seared. Next, season the swordfish generously with salt and pepper on both sides. You can also add other seasonings like rosemary, thyme, or oregano to further enhance the flavour. Using your fingers, gently rub the seasonings into the fish, ensuring an even coating.

For an extra step, you can try the technique of soaking the swordfish in milk for about 15 minutes before seasoning. This helps to tenderize the fish and reduce any strong "fishy" smells, resulting in a milder taste. After soaking, be sure to pat the fish dry again before applying the seasonings.

Once the swordfish is seasoned to your liking, it's ready to be pan-seared!

Heating the pan

Start by choosing the right pan for the job. A large, heavy-based skillet or frying pan is ideal. Make sure your pan is clean and dry before placing it on the stove. For this recipe, a 12" skillet is a good size, but you can adjust depending on the number of swordfish steaks you are cooking.

Turn your stove burner to medium-high heat. Place the pan on the burner and let it heat up for a few minutes. You want the pan to get nice and hot so that you get a good sear on the swordfish. A hot pan will also help to prevent the swordfish from sticking.

Add oil to the pan. You can use olive oil, or another neutral oil with a high smoke point. Add enough oil to coat the bottom of the pan. Heat the oil until it is shimmering and hot, but not smoking. This should take a few minutes. You can test the heat of the oil by adding a tiny piece of bread or a drop of water to the pan—if it sizzles, the oil is hot enough.

Once the oil is hot, you are ready to add the swordfish to the pan. Carefully place the swordfish steaks into the hot oil, being careful not to crowd the pan. You may need to cook the swordfish in batches depending on the size of your pan.

It is important to note that the pan and oil need to be hot enough to sear the swordfish properly. A hot pan will create a delicious crust on the swordfish and prevent it from sticking. Adjust the heat as needed while cooking to maintain a consistent temperature.

Cooking the swordfish

First, pat the swordfish steaks dry with kitchen paper. Then, season the swordfish with salt and pepper on both sides. You can also add other herbs and spices, such as rosemary, thyme, or oregano. Gently push the seasoning into the fish.

Next, heat a large skillet or frying pan on medium to high heat. Add olive oil to the pan and wait until it is hot—you'll know it's ready when it starts to shimmer.

Now it's time to add the swordfish to the pan. Carefully place the steaks into the hot oil and sear for around 3 to 7 minutes on each side. The cooking time will depend on the thickness of the steaks and your desired level of doneness. Aim for an internal temperature of around 135-140°F in the thickest part of the fish.

Just before you're ready to remove the fish from the pan, add a tablespoon of butter. It will start to sizzle, so at this point, you can add other ingredients like white wine, lemon juice, or garlic. Let the sauce reduce for a few minutes, coating the fish.

Finally, plate the swordfish and pour any remaining sauce around it. You can garnish with a lemon wedge and sprinkle on some fresh herbs like rosemary, thyme, or chives.

Making a sauce

There are several sauces that can be made to accompany a pan-seared swordfish dish. Here is a guide on how to make a few of them:

Lemon and Wine Rosemary Sauce

This sauce is simple to make and complements the swordfish well. To make it, you will need:

• 1 tablespoon of fresh rosemary, finely chopped
• 1 teaspoon of fresh thyme, chopped
• 1/4 cup of white wine (such as Pinot Grigio)
• 1 tablespoon of unsalted butter
• 1 clove of garlic, minced
• A pinch of cracked black pepper

Start by seasoning the swordfish with salt, pepper, rosemary, and thyme. Gently push the seasonings into the fish. Heat a large skillet to medium-high heat and add oil. Once the oil is hot, carefully add the swordfish and sear for about 7 minutes on each side, or until the internal temperature of the thickest part of the fish reaches 135-140 degrees Fahrenheit.

Just before removing the fish from the pan, add the butter, which will immediately start to sizzle. At this point, add the white wine, lemon juice, and garlic. Allow the sauce to reduce with the fish for a few minutes.

Herb Butter Sauce

This sauce is a simple combination of herbs, butter, and lemon juice. To make it, gather:

• 2 tablespoons of minced herbs (such as oregano, rosemary, and thyme)
• 2 tablespoons of unsalted butter
• 2 teaspoons of fresh lemon juice

Heat oil in a 12" skillet over medium-high heat. Season the swordfish steaks with salt and pepper, then cook until browned, which should take around 2-3 minutes. Flip the steaks and add the herbs, butter, and lemon juice. Continue cooking and basting the steaks with the herb butter for another 2-3 minutes, or until the steaks are cooked through.

Shallot, Caper, and Balsamic Sauce

This sauce features the unique combination of shallots, capers, and balsamic vinegar, resulting in a sophisticated flavor. For this sauce, you will need:

• 1 tablespoon of unsalted butter
• 1/2 tablespoon of olive oil
• 3 shallots, sliced thin
• 1/4 cup of dry white wine
• 2 tablespoons of balsamic vinegar
• 1 tablespoon of drained and chopped capers
• 1 tablespoon of chopped fresh parsley leaves

Pat the swordfish dry and season with salt and pepper. In a heavy skillet, heat the butter and oil over moderately high heat until the foam subsides. Sauté the shallots with salt for about 1 minute, then push them to the side of the skillet. Add the swordfish and sauté until golden, which should take about 3 minutes.

Turn the fish over and add the wine, vinegar, capers, and a small amount of water. Simmer the mixture for about 3 minutes or until the fish is just cooked through. Finally, transfer the fish to plates and stir the parsley into the sauce. Spoon the sauce over the fish and serve.

Tangerine and Jalapeño Salsa

While not a traditional sauce, this salsa adds a tart and sweet flavor to the swordfish. To make it, gather the following ingredients:

• Tangerine
• Jalapeño
• Onion
• Cilantro
• Lime
• Garlic
• Green onion

Finely chop the tangerine, jalapeño, onion, cilantro, and green onion. Mince the garlic and juice the lime. Combine all the ingredients in a mixing bowl, adding salt and pepper to taste. Refrigerate the salsa until you are ready to serve.

These are just a few ideas for sauces that can be made to accompany pan-seared swordfish. Each sauce offers a unique flavor profile that can enhance the taste of the fish.

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