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Pan-Seared Swordfish Steaks for Two

Published September 2018

Why This Recipe Works

Mildly flavored but meaty swordfish steaks are best when cooked quickly over high heat, where they acquire a golden-brown crust. Slow cooking gives their enzymes the time to break down the proteins in these dense steaks, rendering them unappealingly mushy. To speed up cooking, we seared them in a hot skillet, flipping them frequently so that they cooked from both the bottom up and the top down. To keep each bite juicy, we made sure to remove the steaks from the heat when they reached 130 degrees and let carryover cooking bring them up to the desired temperature of 140 degrees.

Ingredients

Print Shopping List

teaspoons vegetable oil
1 pound skinless swordfish steaks, ¾ to 1 inch thick
¾ teaspoon kosher salt
Lemon wedges
Nutritional Information

NUTRITIONAL INFORMATION

Per Serving (Serves 4)

  • Calories 180
  • Cholesterol 74 mg
  • Fat 9 g
  • Sodium 271 mg
  • Saturated 1 g
  • Carbs 0 g
  • Trans 0 g
  • Dietary Fiber 0 g
  • Monounsaturated 4 g
  • Sugar 0 g
  • Polyunsaturated 1 g
  • Protein 22 g

The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

Featured Equipment

From The Shop

Instructions

Serves 2

For the best results, purchase swordfish steaks that are ¾ to 1 inch thick. Look for two steaks that weigh 7 to 9 ounces each or one steak that weighs about 1 pound. If you purchase the latter, cut it in half to create two steaks. We’ve found that skin-on swordfish often buckles in the hot skillet. Ask your fishmonger to remove the skin or trim it yourself with a thin, sharp knife. Serve with Caper-Currant Relish, Harissa-Oregano Sauce, or Spicy Dried Mint–Garlic Sauce, if desired.

1. Heat oil in 10-inch nonstick skillet over medium-high heat until shimmering. While oil heats, pat steaks dry with paper towels and sprinkle on both sides with salt.

2. Place steaks in skillet and cook, flipping every 2 minutes, until golden brown and centers register 130 degrees, 7 to 11 minutes. Transfer to serving platter or individual plates and let rest for 10 minutes. Serve with lemon wedges.

Swordfish Basics

SHOPPING: Swordfish steaks typically have a bloodline—a dark muscle rich in myoglobin—running through them. Since we found that the bloodline has an unpleasant mineral taste, we recommend looking for steaks with as minimal a bloodline as possible.

PREP: Thick, rubbery swordfish skin tightens up more than the flesh during cooking and can cause the steak to buckle. You can either ask your fishmonger to remove it for you or trim it off yourself using a thin, sharp knife.

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JC
JOHN C.
16 days

Absolutely the best chicken ever, even the breast meat was moist! It's the only way I'll cook a whole chicken again. Simple, easy, quick, no mess - perfect every time. I've used both stainless steel and cast iron pans. great and easy technique for “roasted” chicken. I will say there were no pan juices, just fat in the skillet. Will add to the recipe rotation. Good for family and company dinners too. I've done this using a rimmed sheet pan instead of a skillet and put veggies and potatoes around the chicken for a one-pan meal. Broccoli gets nicely browned and yummy!

Absolutely the best chicken ever, even the breast meat was moist! It's the only way I'll cook a whole chicken again. Simple, easy, quick, no mess - perfect every time. I've used both stainless steel and cast iron pans. great and easy technique for “roasted” chicken. I will say there were no pan juices, just fat in the skillet. Will add to the recipe rotation. Good for family and company dinners too.

MD
MILES D.
JOHN C.
9 days

Amazed this recipe works out as well as it does. Would not have thought that the amount of time under the broiler would have produced a very juicy and favorable chicken with a very crispy crust. Used my 12" Lodge Cast Iron skillet (which can withstand 1000 degree temps to respond to those who wondered if it would work) and it turned out great. A "make again" as my family rates things. This is a great recipe, and I will definitely make it again. My butcher gladly butterflied the chicken for me, therefore I found it to be a fast and easy prep. I used my cast iron skillet- marvellous!

CM
CHARLES M.
11 days

John, wasn't it just amazing chicken? So much better than your typical oven baked chicken and on par if not better than gas or even charcoal grilled. It gets that smokey charcoal tasted and overnight koshering definitely helps, something I do when time permits. First-time I've pierced a whole chicken minus the times I make jerk chicken on the grill. Yup, the cast iron was not an issue.