PAN SEARED SWORDFISH
My quick and easy pan-seared swordfish is exactly what you need for a simple but delightfully tasty weeknight seafood dinner! It's lightly seasoned with a buttery lemon pepper sauce and it's on the table in no time at all!
Provided by Angela
Categories Dinner Recipes Main Dish Seafood
Time 13m
Number Of Ingredients 7
Steps:
- Prepare your swordfish steaks by patting them dry with paper towels, then season both sides with lemon pepper and salt.
- Heat a skillet or non-stick frying pan with the olive oil over medium-high heat until the oil is shimmering and just beginning to smoke.
- Add the swordfish steaks and sear for 3-4 minutes per side, or until the internal temperature reaches 145°F (63°C).
- Remove the swordfish to a plate and add the lemon juice into the pan juices. Turn off the heat and add optional butter and parsley until the butter is melted. Stir and serve over the swordfish steaks.
Nutrition Facts : Calories 391 kcal, Carbohydrate 1 g, Protein 45 g, Fat 22 g, SaturatedFat 5 g, TransFat 1 g, Cholesterol 150 mg, Sodium 475 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 15 g, ServingSize 1 serving
PAN-SEARED SWORDFISH WITH CREAMY DIJON-CAPER SAUCE RECIPE - (4.4/5)
Provided by GratefulSea
Number Of Ingredients 9
Steps:
- Pat fish dry with paper towels and season with salt and black pepper. Heat oil in a 12-inch nonstick skillet over medium-high heat until shimmering. Cook fish until golden brown and the thickest part of the fish registers 140°F, about 5 minutes per side. Transfer fish to platter and tent loosely with foil. Add shallot to now-empty skillet and cook until softened, about 3 minutes. Stir in tomatoes and cook until just softened, about 1 minute. Stir in crème fraîche, mustard, and capers and cook until slightly thickened, about 2 minutes. Season with salt and black pepper to taste. Top fish with sauce, sprinkle with tarragon, and serve.
SWORDFISH PICCATA
Learning to build a pan sauce is the highest yielding 25 minutes you'll ever spend in a kitchen. Pay attention to the flame at each step. Use high heat to sear properly and develop fond in the pan, reduced heat to add acid and build flavor, and then no heat at all - turn the burner off! - to whisk in the cold butter and build up your elegant, emulsified, (life-altering) pan sauce.
Provided by Gabrielle Hamilton
Categories main course
Time 15m
Yield 2 servings
Number Of Ingredients 10
Steps:
- Season the swordfish gently but evenly on both sides with salt and pepper.
- Dredge the fish in the flour, patting off any excess.
- In a cast-iron or nonstick skillet, heat grapeseed oil until just smoking over medium-high heat. Add in 2 tablespoons of the butter until melted and bubbling, about 30 seconds.
- Place the swordfish in the pan and cook, turning once, until browned on both sides, about 3-4 minutes each side. Work in batches if necessary to avoid overcrowding the pan.
- Transfer the swordfish to a warm plate, and remove any excess fat from the sauté pan.
- While the pan is still hot, melt 1 tablespoon of butter, sweat the shallots and cook until soft and cooked through, being careful not to brown. About 30 seconds.
- Deglaze the pan with the white wine, and reduce by half.
- Add the capers and lemon juice, and cook for 1 minute.
- Take the pan off the heat, and add in the remaining 6 tablespoons of butter, 1 tablespoon at a time, swirling the pan continuously to emulsify the butter.
- Add in the minced parsley, and season to taste.
- Spoon the sauce over the fish, and garnish with a lemon cheek and a parsley stem.
Nutrition Facts : @context http, Calories 1207, UnsaturatedFat 41 grams, Carbohydrate 27 grams, Fat 88 grams, Fiber 2 grams, Protein 71 grams, SaturatedFat 40 grams, Sodium 1123 milligrams, Sugar 1 gram, TransFat 2 grams
SWORDFISH WITH TOMATOES AND CAPERS
Steps:
- For the sauce, cook the onions and fennel in the oil in a large saute pan on medium-low heat for 10 minutes, until the vegetables are soft. Add the garlic and cook for 30 seconds. Add the drained tomatoes, smashing them in the pan with a fork, plus the salt and pepper. Simmer on low heat for 15 minutes. Add the chicken stock and white wine and simmer for 10 more minutes to reduce the liquid. Add the basil, capers, and butter and cook for 1 minute more.
- Prepare a grill with hot coals. Brush the swordfish with olive oil, and sprinkle with salt and pepper. Grill on high heat for 5 minutes on each side until the center is no longer raw. Do not overcook. Place the sauce on the bottom of a plate, arrange the swordfish on top, and garnish with basil leaves. Serve hot or at room temperature.
Nutrition Facts : Calories 596 calorie, Fat 32 grams, SaturatedFat 8 grams, Cholesterol 195 milligrams, Sodium 900 milligrams, Carbohydrate 14 grams, Fiber 4.5 grams, Protein 58 grams, Sugar 4 grams
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