Seared Swordfish Steaks with Lemonherb Butter
Recipe Introduction: Seared Swordfish Bliss
Ever wondered how to cook swordfish steaks that taste like they came straight from a fancy restaurant? I have. This easy swordfish steak recipe will show you exactly how to cook swordfish .
This pan seared swordfish steak recipe is all about flavour, speed, and impressiveness.
This dish is born from the desire for a quick yet elegant meal. It combines a simple Mediterranean preparation with a touch of home comfort.
It's ready in under 20 minutes, perfect for two people, and requires basic cooking skills.
Why This Swordfish Recipe Rocks!
Seriously, swordfish with lemon herb butter is like sunshine on a plate. It's got healthy fats and lean protein. The lemon herb butter adds a burst of freshness.
Plus, it's quick enough for a Tuesday but fancy enough for a date night. I was amazed to be honest.
Let's Talk About the Marinade For Swordfish Steaks
Honestly, you can skip the marinade here. We're keeping it simple. A good sear and some flavourful butter are all swordfish steaks need. We'll just use salt and pepper as a base.
Benefits? I'll Tell You What
Swordfish is packed with omega-3 fatty acids. These are great for your heart and brain. I didn't know this for years.
Plus, this recipe is low-carb and relatively low in calories. The lemon herb butter adds antioxidants and vitamins.
Equipment and Ingredients for Swordfish Perfection
We will need:
- A hot skillet.
- Some lovely swordfish steaks .
- A killer lemon herb butter.
How to Cook Swordfish, step-by-step
First, you'll whip up that glorious lemon herb butter. Then, pat those swordfish steaks dry and get ready to sear. Once your pan is screaming hot, you'll cook swordfish steaks for just a few minutes per side.
We're talking about the best way to cook swordfish steak ! Be aware of the seared swordfish time , so you're sure to reach your perfect swordfish steak internal temperature of 145° F ( 63° C) .
That's it!
You know? It's all about that perfect sear, the freshness of the herbs, and that beautiful, buttery finish. Honestly, you'll be hooked.
Ingredients & Equipment for Seared Swordfish Time
Alright, let's talk about what you'll need. We want Pan Seared Swordfish Steaks , not a culinary disaster! No pressure, eh? This recipe is pretty forgiving.
Knowing how to cook swordfish the right way all comes down to having quality ingredients and the right tools.
Main Ingredients for the Easy Swordfish Steak Recipe
- Swordfish Steaks: 2 at 1 inch thick ( 6-8 oz/170-225g each). Fresh is best, obviously. Look for a steak that's firm, almost pearly, and without a strong "fishy" smell. No one wants dodgy fish!
- Olive Oil: 2 tablespoons (30ml) . Extra virgin works a treat.
- Sea Salt: 1/2 teaspoon (2.5 ml) . Go for the fancy stuff, it makes a difference.
- Black Pepper: 1/4 teaspoon (1.25 ml) . Freshly ground is always a winner.
For the Lemon Herb Butter, which, honestly, is the star:
- Unsalted Butter: 4 tablespoons (56g) , softened. Don't use margarine, you heathens!
- Fresh Lemon Juice: 1 tablespoon (15ml) . Bottled is a no-no.
- Fresh Parsley: 1 tablespoon (15ml) , chopped. Curly or flat, dealer's choice.
- Fresh Chives: 1 tablespoon (15ml) , chopped. Adds that lovely oniony bite.
- Lemon Zest: 1/2 teaspoon (2.5 ml) . Just the yellow part, mind.
- Garlic Powder: 1/4 teaspoon (1.25 ml) . Trust me on this one.
- Red Pepper Flakes: Pinch, optional. For a bit of a kick!
- Salt and Pepper: To taste. Don't be shy!
Marinade For Swordfish Steaks And Seasoning Notes
This Swordfish with Lemon Herb Butter is all about balance. The lemon cuts through the richness of the fish. The herbs add a fresh, vibrant layer.
No fresh chives? Use spring onions! They will bring the same flavour profile. And garlic powder? It might seem odd, but it adds a subtle depth.
This makes the Best Way to Cook Swordfish Steak . For the How To Cook Swordfish Steaks , don't substitute the lemon juice with anything else, you will lose the best part!
Essential Equipment
Alright, what you'll actually need. You probably have most of this already.
- Large Skillet: Cast iron is amazing. Stainless steel will do.
- Small Bowl: For the butter magic.
- Fork: Mixing the butter, simple.
- Tongs: For flipping the steaks, obviously.
- Instant Read Thermometer: Optional, but it helps you hit that perfect Swordfish Steak Internal Temperature of 145° F ( 63° C) . Don't overcook it! If you don’t have a thermometer, a good sign is when the fish is opaque and flakes easily with a fork. And finally, this is the Cooking Swordfish Steaks essentials!
Let's Cook Some Swordfish Steaks!
Right, let's talk how to cook swordfish steaks . Honestly, it is easier than you think! If I can do it, anyone can.
Think of this as a fancy but easy Friday night dinner. It is quicker than ordering a takeaway. The reward is a delicious pan seared swordfish steaks .
Prep Like a Pro!
First, get everything ready. This is called your mise en place . Chop your parsley and chives. Soften the butter. Zest and juice that lemon! Having everything prepped saves loads of time.
How to cook swordfish steaks: The step-by-step
- Make the lemon herb butter. Mix 4 tablespoons softened butter with 1 tablespoon lemon juice. Add 1 tablespoon each of chopped parsley and chives. Then add ½ teaspoon lemon zest and ¼ teaspoon garlic powder. A pinch of red pepper flakes? Totally up to you!
- Pat those swordfish steaks dry. Use paper towels! This helps get a good sear. Season with ½ teaspoon salt and ¼ teaspoon pepper.
- Heat 2 tablespoons olive oil in a large skillet. Get it nice and hot over medium high heat. The oil should shimmer!
- Carefully place the steaks in the hot skillet. Sear for 3- 4 minutes per side. Look for a golden brown crust. For perfect cooking swordfish steaks , the internal temperature should hit 145° F ( 63° C) .
- Turn the heat to medium low. Add the lemon herb butter. Spoon it over the swordfish. Baste for about 1 minute . Ooh, that smells amazing!
- Serve immediately! Spoon any extra butter from the pan over the steaks.
Pro Tips for Easy Swordfish Steak Recipe
Want to be a swordfish superstar? Pat the steaks dry. I can't say it enough! Don't overcook them! It's the biggest mistake.
Swordfish gets dry fast. Use a thermometer for best results. You can even make the lemon herb butter ahead of time.
Remember, it's all about having fun. With these steps, anyone can learn how to cook swordfish . Enjoy your swordfish with lemon herb butter !
Recipe Notes for the Best Swordfish Steaks Ever!
Right, so you're ready to learn how to cook swordfish steaks ? Fab! Before you jump in, here are a few extra bits and bobs to help you on your way to pan seared swordfish steaks .
Honestly, this recipe is pretty straightforward, but these notes can make all the difference.
Plating Ideas and Tasty Sides
Want to impress your mates? Think about how you plate this dish. Swordfish looks amazing on a bed of vibrant green salad.
A simple squeeze of lemon and a sprig of parsley on top? Chef's kiss. For sides, grilled asparagus is fantastic.
A quinoa salad with lemon vinaigrette is also spot on. For the grown ups, a crisp Sauvignon Blanc pairs beautifully, you know?
Storage Tips: Keep it Fresh
Leftovers? I get it, sometimes you're too stuffed to finish it all. Pop any leftover cooking swordfish steaks into an airtight container.
Stash it in the fridge for up to 2 days , tops. For reheating, gently pan-sear it again, or microwave, but honestly, it's always best fresh.
Freezing isn't really recommended. It can mess with the texture.
Switch it Up: Variations on a Theme
Feeling adventurous? Let's talk variations. Fancy a Mediterranean twist? Stir some chopped Kalamata olives and sun-dried tomatoes into your lemon herb butter.
Or maybe you're after a bit of heat? Try sprinkling the swordfish with Cajun seasoning before searing. Dietary needs? You got it covered! Just swap out that butter for an olive oil-based alternative.
Easy peasy.
A Quick Look at the Nutrition Basics
This easy swordfish steak recipe is packed with goodness! Each serving is about 450 calories. You'll get a whopping 50g of protein.
That's awesome for muscle building and feeling full. Swordfish is also a great source of omega-3 fatty acids. These are brilliant for your heart health.
Plus, it's relatively low in carbs, perfect if you're watching your intake.
So there you have it. All the extra bits to make your seared swordfish time a success. Learning how to cook swordfish doesn't have to be daunting.
With these tips, you’ll be whipping up restaurant quality steaks in no time. You've got this. Go on, give it a go! You might surprise yourself with the best way to cook swordfish steak ! Just remember to get that swordfish steak internal temperature right for food safety, 63° C ( 145° F) .
Let me know what you think of this recipe with marinade for swordfish steaks !
Frequently Asked Questions
How do I know when my swordfish steak is cooked perfectly? I don't want it to be tough like old boots!
The key is not to overcook it! Swordfish should be opaque throughout. The best way to be sure is to use an instant read thermometer. Aim for an internal temperature of 145°F (63°C). Remember, it will continue to cook a little even after you remove it from the heat, so don't be tempted to go higher.
Can I use frozen swordfish steaks? What's the best way to thaw them?
Absolutely, frozen swordfish steaks are a perfectly good option! For the best results, thaw them in the refrigerator overnight. If you're in a rush (we've all been there!), you can thaw them in a sealed bag in cold water, changing the water every 30 minutes, until thawed.
Just make sure to pat them super dry before cooking to get that lovely sear.
I’m not a big fan of lemon. What else can I use in the butter to give the swordfish some flavour?
No worries, there are plenty of options! You could try adding a splash of white wine to the butter sauce, or perhaps some chopped capers for a briny kick. A little bit of Dijon mustard can also add a nice tang.
If you're feeling adventurous, a squeeze of orange juice and some ginger would create a delicious Asian inspired flavour.
What's the secret to getting a really good sear on swordfish steaks? I always seem to end up with pale fish!
The secret's out: moisture is the enemy of a good sear! First, pat the swordfish steaks really dry with paper towels before seasoning. Secondly, make sure your skillet is screaming hot before you add the fish. You want to hear that satisfying sizzle as soon as it hits the pan.
Finally, don't overcrowd the pan sear in batches if necessary to maintain the heat.
How to cook swordfish steaks without drying them out? Mine always end up like cardboard!
Overcooking is the biggest culprit here. Make sure you are using an instant read thermometer to monitor the internal temperature. Also, don’t be afraid to add some fat! Basting the swordfish with lemon herb butter as it cooks helps keep it moist and adds flavor. And as mentioned before, don't overcook.
Pull it from the heat when it reaches 140-145°F (60-63°C) as it will continue to cook.
How long will leftover cooked swordfish keep in the fridge?
Leftover cooked swordfish is best enjoyed within 1-2 days. Store it in an airtight container in the refrigerator. While it will still be safe to eat after that, the texture and flavor will start to deteriorate, so tuck in sooner rather than later!
Seared Swordfish Steaks With Lemonherb Butter
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 450 calories |
|---|---|
| Fat | 25g |
| Fiber | 2g |
