PAN-ROASTED SWORDFISH
Pan-Roasted Swordfish is a restaurant-quality dinner simply and easily made at home. This dish is ready in less than 20 minutes and is buttery, juicy, and super tender!
Provided by Catalina Castravet
Categories Main Course
Time 30m
Number Of Ingredients 9
Steps:
- Preheat oven to 400 degrees F.
- In a medium bowl combine all the TOPPING ingredients until well blended. Set aside.
- Using paper towels, pat dry the fish fillets so that all excess water is removed. Season with salt and pepper on both sides.
Nutrition Facts : Calories 480 kcal, Carbohydrate 2 g, Protein 34 g, Fat 37 g, SaturatedFat 12 g, Cholesterol 142 mg, Sodium 147 mg, Fiber 1 g, Sugar 1 g, ServingSize 1 serving
PAN-ROASTED SWORDFISH
Yield 4 servings
Number Of Ingredients 8
Steps:
- Instructions Season the swordfish on both sides with salt and pepper. Pour the olive oil into a large frying pan over high heat. When the oil begins to lightly smoke, add the swordfish. Turn the heat down to medium-high and cook for 3-4 minutes per side, or until it reaches 145°F. Remove the swordfish from the pan and add the garlic. Stir and cook for 1 minute, then add the lemon juice. Turn off the heat. Melt in the butter and add the herbs. Serve the sauce with the cooked swordfish.
PAN-ROASTED SWORDFISH STEAKS WITH MIXED-PEPPERCORN BUTTER
Categories Roast Low/No Sugar Healthy Swordfish Bon Appétit
Yield Makes 4 servings
Number Of Ingredients 7
Steps:
- Preheat oven to 400°F. Mash butter, parsley, garlic, 1/2 teaspoon ground mixed peppercorns, and lemon peel in small bowl. Season to taste with salt.
- Heat oil in heavy large ovenproof skillet over medium-high heat. Sprinkle swordfish with salt and ground mixed peppercorns. Add swordfish to skillet. Cook until browned, about 3 minutes. Turn swordfish over and transfer to oven. Roast until just cooked through, about 10 minutes longer. Transfer swordfish to plates. Add seasoned butter to same skillet. Cook over medium-high heat, scraping up browned bits, until melted and bubbling. Pour butter sauce over swordfish and serve.
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- Preheat oven to 400°F. Mash butter, parsley, garlic, 1/2 teaspoon ground mixed peppercorns, and lemon peel in small bowl. Season to taste with salt.
- Heat oil in heavy large ovenproof skillet over medium-high heat. Sprinkle swordfish with salt and ground mixed peppercorns. Add swordfish to skillet. Cook until browned, about 3 minutes. Turn swordfish over and transfer to oven. Roast until just cooked through, about 10 minutes longer. Transfer swordfish to plates. Add seasoned butter to same skillet. Cook over medium-high heat, scraping up browned bits, until melted and bubbling. Pour butter sauce over swordfish and serve.
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- 1. Preheat oven to 400°F. Heat oil in a well seasoned cast-iron skillet over medium-high heat. Season swordfish with salt and pepper.
- 2. Sear on one side until browned, about 2–3 minutes. Flip fish and transfer swordfish to oven to finish cooking. Roast until the other side is browned and fish is just cooked through (feels firm when pressed), about 6–10 minutes.
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