Pan-Seared Swordfish Steaks for Two
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.
IngredientsPrint Shopping List
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.
From The Shop
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.
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.