Pan-Seared Swordfish Steaks for Two
Why This Recipe WorksMildly 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.
|1½||teaspoons vegetable oil|
|1||pound skinless swordfish steaks, ¾ to 1 inch thick|
|¾||teaspoon kosher salt|
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.
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