Pan-Roasted Swordfish: Butter Alternatives

Pan-roasting swordfish in butter is a great way to cook this meaty fish, but what if you're looking for a substitute for butter? You can easily swap it out for a compound butter made with olive oil and a variety of herbs and spices. This method of pan-roasting swordfish is simple and results in a tender, flavourful fish. By using an ovenproof pan, you can start by browning the swordfish on the stovetop and then finish it off in the oven. This two-step process ensures the swordfish is cooked perfectly without overcooking it, which can ruin its texture.

Olive oil as a butter substitute for pan-roasting swordfish

Olive oil is a great substitute for butter when pan-roasting swordfish. Not only is it a healthier option, but it also has a higher smoke point, which means it can withstand higher temperatures without burning. This makes it ideal for searing swordfish, which requires a hot pan to get a nice crust on the fish.

When substituting olive oil for butter, it is important to use a ratio of 3:4, i.e., if a recipe calls for 4 tablespoons of butter, you should use 3 tablespoons of olive oil. This is because olive oil is more concentrated in flavour and fat, so you need less of it to achieve the same results.

To pan-roast swordfish with olive oil, start by heating the oil in an oven-proof frying pan over medium-high heat. Swordfish is a meaty fish, so it's important to get your pan nice and hot before adding the fish to get a good sear. Once the oil is shimmering, carefully place your swordfish steaks in the pan and cook for 1-2 minutes without moving them, to get a nice crust. Then, turn the swordfish over, and drain out any excess oil from the pan.

At this point, you can choose to add a few tablespoons of water to the pan to create some steam and help the fish cook through more gently. Alternatively, you can place the pan in a preheated oven at 400°F for 6-8 minutes, or until the desired doneness is reached. If you don't want to use the oven, you can also cook the swordfish on the stovetop by covering the pan and reducing the heat to low for 5-7 minutes.

To finish the dish, you can make a compound butter by mixing softened butter with your choice of herbs, spices, or aromatics such as garlic, lemon zest, parsley, or red pepper flakes. Spoon this mixture over the cooked swordfish, or melt it in the pan and pour the sauce over the fish, for a restaurant-quality meal that's sure to impress.

Pan-roasting swordfish with lemon zest

Ingredients

• 2 lbs. swordfish steaks
• 2 cloves garlic, finely minced
• 1 Tbsp. unsalted butter
• 1 Tbsp. fresh chives, chopped
• 1 Tbsp. fresh parsley, chopped
• Salt and pepper, to taste
• Olive oil
• Lemon zest

Method

• Season the swordfish on both sides with salt and pepper.
• Pour olive oil into a large frying pan over high heat.
• When the oil begins to lightly smoke, add the swordfish. Turn the heat down to medium-high and cook for 3-4 minutes per side, or until it reaches 145°F.
• Remove the swordfish from the pan and add the garlic. Stir and cook for 1 minute.
• Add the lemon zest and juice. Turn off the heat.
• Melt in the butter and add the herbs.
• Serve the sauce with the cooked swordfish.

Tips

• You can add other herbs and spices like red pepper flakes or basil to the compound butter for extra flavour.
• You can also experiment with other types of fish such as tuna, shark, mahi-mahi, or red snapper.
• Be careful not to overcook the swordfish, as this will ruin the dish. The ideal internal temperature for swordfish is between 130°F (for medium-rare) and 145°F (for well-done).

Pan-roasting swordfish with garlic

Ingredients:

• Swordfish fillets or steaks
• Butter (unsalted or salted)
• Olive oil
• Garlic cloves, minced
• Lemon juice
• Lemon peel, grated
• Fresh herbs (chives, parsley, etc.)
• Salt and pepper to taste
• Optional: red pepper flakes, ginger, or other spices

Method:

• Preheat your oven to 400°F.
• Prepare the swordfish by rinsing the fillets or steaks with cold water, then patting them dry with paper towels.
• Season the swordfish generously with salt and pepper on both sides. You can also add other seasonings like red pepper flakes or ginger at this stage.
• Place an ovenproof frying pan or skillet over medium-high heat. When the pan is hot, add a tablespoon of olive oil.
• Add the swordfish to the pan, placing it salted side down. Sear the swordfish for 1-2 minutes or until it develops a nice colour.
• Turn the swordfish over and drain out any excess oil from the pan. You can also add a few tablespoons of water to the pan at this point.
• Transfer the pan to the preheated oven and roast the swordfish for about 6-8 minutes, or until it is just cooked through. The ideal internal temperature for swordfish is between 130°F (medium rare) and 145°F (well done).
• Remove the swordfish from the pan and set it aside on a serving dish.
• To make the garlic butter sauce, add the butter, garlic, lemon juice, lemon peel, and fresh herbs to the same pan. Cook over medium-high heat, scraping up any browned bits from the bottom of the pan, until the butter is melted and bubbling.
• Immediately pour the butter sauce over the swordfish and serve with your favourite side dishes.

Tips:

• You can also prepare the garlic butter sauce in advance and add it directly to the swordfish before placing it in the oven, instead of cooking it in the pan separately.
• Swordfish is a meaty fish that can dry out easily, so be careful not to overcook it.
• You can check if the swordfish is done by using an instant-read thermometer or by inserting a fork into the thickest part of the fish and gently pulling up some of the flesh. If it flakes easily, the fish is cooked.

Pan-roasting swordfish with ginger

Ingredients:

• Swordfish fillets or steaks (about 6-7 oz each)
• Butter (room temperature)
• Fresh parsley (chopped)
• Garlic (minced)
• Ginger (grated)
• Red pepper flakes (or black pepper)
• Lemon peel (grated)
• Olive oil
• Salt

Optional Ingredients:

• Rice, lemony potatoes, or a simple green salad and crusty bread as sides
• Water

Instructions:

• Preheat the oven to 400°F.
• In a small bowl, blend together the butter, parsley, garlic, ginger, red pepper, and lemon peel.
• Season the swordfish with salt to taste.
• Place an ovenproof skillet over medium-high heat. When hot, add a tablespoon of olive oil and the swordfish, salted side down.
• Pan-sear the swordfish for 1-2 minutes or until it has a nice colour.
• Turn the swordfish over and drain out any excess oil from the pan.
• Carefully add a few tablespoons of water to the pan and place the pan in the preheated oven.
• Roast the swordfish until just cooked through (about 6-8 minutes or until desired doneness).
• Transfer the swordfish to a serving dish.
• Add the seasoned butter mixture to the same skillet and cook over medium-high heat until melted and bubbling (about 1-2 minutes).
• Pour the butter sauce over the swordfish and serve with your favourite side dishes.

Tips:

• You can add the butter directly to the swordfish before putting it in the oven instead of cooking the compound butter in a pan.
• You can also cook the swordfish entirely in the oven without searing it first, although searing helps give the fish a nice colour.
• If you don't have access to an oven, you can cook the swordfish entirely on a stovetop.
• You can substitute swordfish with tuna, shark, mahi-mahi, red snapper, or your favourite white fish.
• Swordfish is considered a sustainable seafood option in the US.

Pan-roasting swordfish with chives

Ingredients:

• 2 lbs. swordfish steaks
• 2 cloves garlic, finely minced
• 1 Tbsp. unsalted butter
• 1 Tbsp. fresh chives, chopped
• 1 Tbsp. fresh parsley, chopped
• Salt and pepper, to taste
• Olive oil

Method:

First, season the swordfish on both sides with salt and pepper. Pour olive oil into a large frying pan over high heat. When the oil begins to lightly smoke, add the swordfish. Turn the heat down to medium-high and cook for 3-4 minutes per side, or until it reaches an internal temperature of 145°F for well-done.

Remove the swordfish from the pan and add the garlic. Stir and cook for 1 minute, then add the lemon juice. Turn off the heat, melt in the butter, and add the herbs. Serve the sauce with the cooked swordfish.

Butter Substitutes:

If you are looking for a butter substitute, there are a few options you can consider:

• Olive oil: You can simply use olive oil instead of butter. It has a similar fat content, which will help to keep the swordfish moist during cooking.
• Ghee: Clarified butter, or ghee, is a good option if you are looking for a substitute with a similar taste to butter. It has a higher smoke point, which means it can be heated to a higher temperature without burning.
• Margarine: Margarine is a butter substitute made from plant oils. It is usually lower in saturated fat than butter and can be used in a 1:1 ratio.
• Cooking Spray: If you are looking for a lower-fat option, a cooking spray can be used to grease the pan and prevent the swordfish from sticking.

Tips:

• Swordfish is a meaty fish, so it is important not to overcook it. The ideal internal temperature is between 130°F (for medium-rare) and 145°F (for well-done).
• You can check if the swordfish is cooked by inserting a fork into the thickest part of the fish and gently pulling up some of the flesh. If it flakes easily, without resistance, it is done.
• Don't be afraid to experiment with different herbs and spices to find your favourite flavour combinations.
• This recipe is a great base for a quick and impressive weeknight meal and can be served with a variety of sides, such as rice, potatoes, or a simple green salad.

Frequently asked questions