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 OLIVES AND CAPERS
A super easy Italian fish recipe! Pan seared swordfish steaks are topped with an amazing 5 minute olive, caper, garlic and plum tomato sauce.
Provided by James
Categories Main Course
Time 17m
Number Of Ingredients 11
Steps:
- Mince the garlic. Rough chop the olives. Chop the parsley.
- Halve the tomatoes and scoop out the seeds. Chop the tomatoes.
- Saute the garlic on medium to medium low heat in 1/4 cup of extra virgin olive oil for 1-2 minutes.
- Add the olives and saute for 1 minute. Add the tomatoes and saute for 1 minute more.
- Turn off the heat and add the parsley, capers, and optional crushed red pepper. Place the olive and caper sauce in a bowl.
- Wipe down the pan and heat the regular olive oil on medium.
- Pat the swordfish steaks dry with a paper towel and season with the salt and pepper.
- Place the steaks in the hot pan and cook for 3 minutes per side.
- Remove the steaks and plate. Spoon the olive and caper sauce all over the swordfish. Serve the remaining sauce on the side for anyone who would like extra. Enjoy!
Nutrition Facts : Calories 460 kcal, Carbohydrate 3 g, Protein 51 g, Fat 26 g, Sodium 574 mg, ServingSize 1 serving
PAN-SEARED SWORDFISH
One of my favorite Seafood Dinner Recipes, these swordfish steaks are a low carb, keto meal with few ingredients. They only take minutes to prepare, and are quickly pan-seared until golden and crisp on the outside yet juicy and tender within.
Provided by Julia
Categories Main Course
Time 15m
Number Of Ingredients 6
Steps:
- Prep Swordfish: Pat steaks dry with paper towels. Trim off and discard any skin. Sprinkle both sides of each steak with salt.
- Sear Swordfish: Heat olive oil in pan (Note 2) over medium-high heat until very hot, a few minutes. Add swordfish steaks to pan. Flipping every 2 minutes, cook until center registers 130 F, 5 to 7 minutes depending on size of your steaks (Note 3).
- Rest & Serve: Immediately transfer steaks to serving plates, letting them rest for a few minutes (Note 4). Add optional toppings over steaks, and serve (Note 5).
Nutrition Facts : Calories 390 kcal, ServingSize 1 serving
SEARED SWORDFISH WITH ARTICHOKE AND OLIVE (TETSUYA)
Tetsuya Wakuda's restaurant, Tetsuya's, is a highly regarded restaurant in Sydney, Australia with a definite Japanese flair but making extensive use of Australia's ingredients in innovative ways (http://en.wikipedia.org/wiki/Tetsuya's). Tetsuya's is considered Australia's best restaurant and has routinely been ranked in the top 20 in the world (http://www.theworlds50best.com/module/acms_winners?group_id=1&item_id=55). Australia has an abundance of fresh fish and seafood, so a saltwater fish, prepared with a minimum of fuss, is a very traditional Australian preparation. Substitutions and variations: You can substitute marlin, tuna or bonito for the swordfish. You can substitute a relatively neutral oil with a high smoke point for the grapeseed oil -- I have used canola oil successfully. I use low sodium chicken stock. You can augment (or substitute for) the tomato with tomato paste. Wakame is available in dried form in most oriental grocery stores or via the Internet. To prepare dried wakame, wipe very lightly with a damp paper towel, then soak in room temperature water for no more than 60 seconds. "Rocket" is the UK (and Australian) term for arugula. This recipe is adapted from "Tetsuya" by Tesuya Wakuda. Uploaded for Zaar World Tour 5 (2009).
Provided by Gandalf The White
Categories One Dish Meal
Time 1h
Yield 4 serving(s)
Number Of Ingredients 16
Steps:
- Preheat the oven to 275 dgrees F.
- In an oven-safe non-stick frying pan over high heat, add the grapeseed oil and then sear the swordfish fillets on both sides.
- Transfer the frying pan and fillets to the oven for a few minutes ONLY to help the fillets cook through -- ideally, you will remove the fish when they are medium-rare.
- Trim the artichoke, cut in half and remove the choke.
- Cut each half into half again, put into a pan containing water, the lemon juice and salt; and cook until tender.
- To make the sauce, put the soy sauce, mirin, olive oil, black olive paste, garlic and chicken stock into a saucepan, stir, and gently heat.
- Just before serving, wilt the rocket in the sauce and then remove with a slotted spoon onto a plate.
- To serve, warm 4 plates; place the wakame in the center, with the swordfish on top of it; place an artichoke quarter by the side of the fillet; garnish with parsley, scallions, rocket and tomato.
- You may dress the fillet with sauce or pass the sauce separately.
SEARED SWORDFISH WITH ARTICHOKE AND OLIVE
Tetsuya Wakuda's restaurant, Tetsuya's, is a highly regarded restaurant in Sydney, Australia with a definite Japanese flair but making extensive use of Australia's ingredients in innovative ways (http://en.wikipedia.org/wiki/Tetsuya's). Tetsuya's is considered Australia's best restaurant and has routinely been ranked in the top 20 in the world (http://www.theworlds50best.com/module/acms_winners?group_id=1&item_id=55). Australia has an abundance of fresh fish and seafood, so a saltwater fish, prepared with a minimum of fuss, is a very traditional Australian preparation. Substitutions and variations: You can substitute marlin, tuna or bonito for the swordfish. You can substitute a relatively neutral oil with a high smoke point for the grapeseed oil -- I have used canola oil successfully. I use low sodium chicken stock. You can augment (or substitute for) the tomato with tomato paste. Wakame is available in dried form in most oriental grocery stores or via the Internet. To prepare dried wakame, wipe very lightly with a damp paper towel, then soak in room temperature water for no more than 60 seconds. "Rocket" is the UK (and Australian) term for arugula. This recipe is adapted from "Tetsuya" by Tesuya Wakuda. Uploaded for Zaar World Tour 5 (2009).
Provided by Gandalf The White
Categories One Dish Meal
Time 1h
Yield 4 serving(s)
Number Of Ingredients 16
Steps:
- Preheat the oven to 275 dgrees F.
- In an oven-safe non-stick frying pan over high heat, add the grapeseed oil and then sear the swordfish fillets on both sides.
- Transfer the frying pan and fillets to the oven for a few minutes ONLY to help the fillets cook through -- ideally, you will remove the fish when they are medium-rare.
- Trim the artichoke, cut in half and remove the choke.
- Cut each half into half again, put into a pan containing water, the lemon juice and salt; and cook until tender.
- To make the sauce, put the soy sauce, mirin, olive oil, black olive paste, garlic and chicken stock into a saucepan, stir, and gently heat.
- Just before serving, wilt the rocket in the sauce and then remove with a slotted spoon onto a plate.
- To serve, warm 4 plates; place the wakame in the center, with the swordfish on top of it; place an artichoke quarter by the side of the fillet; garnish with parsley, scallions, rocket and tomato.
- You may dress the fillet with sauce or pass the sauce separately.
SEARED SWORDFISH WITH STEWED SICILIAN-STYLE BROCCOLI RABE
This is a delicious and elegant meal, very impressive on the plate. Pretty easy on the waistline as well. Cooks Note: Instead of swordfish, you could substitute 1-inch-thick tuna or mahi-mahi or marlin steaks -- just make sure your fish is firm and tight-fleshed, with no fishy odor.
Provided by Chef Kate
Categories < 60 Mins
Time 40m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- In large skillet over medium heat, warm 1 tablespoon of the oil. Add garlic, red pepper flakes, a large pinch of salt and a few grinds of black pepper. Cook until fragrant, about 1 1/2 minutes.
- Add the thicker broccoli rabe stems and wine, cover and cook until half-tender, 5 to 6 minutes.
- Add rest of the broccoli rabe and cook, covered, for 6 more minutes, until very tender.
- Uncover pan, add olives, and cook for a few more minutes to evaporate remaining liquid.
- Stir in lemon juice, and season with salt and pepper. Drizzle with another tablespoon of olive oil and set aside to keep warm, or heat gently just before serving.
- Heat large skillet over medium-high heat for 2 minutes. Season swordfish steaks with salt and pepper.
- Drizzle each with 1/2 tablespoon of olive oil per side (4 tablespoons total). Place the fish in the hot skillet and cook for 4 to 6 minutes on each side.
- Serve immediately, with the broccoli rabe.
Nutrition Facts : Calories 502.3, Fat 30.6, SaturatedFat 5.5, Cholesterol 88.5, Sodium 304.8, Carbohydrate 4.4, Fiber 0.6, Sugar 0.7, Protein 45.4
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