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–+ servings
Fried swordfish on a plate with parsley.

Pan Fried Swordfish Steaks with Salmoriglio Sauce

Tressa Jamil
Flavorful pan-fried swordfish steaks with bright salmoriglio sauce and a tasty vegetable side dish make a light and delicious meal.
5 from 2 votes
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Prep Time 4 minutes
Cook Time 16 minutes
Total Time 20 minutes
Course Dinner, Main Course
Cuisine Italian
Servings 4 Steaks
Calories 360 kcal
Equipment
Ingredients
  
  • 4 swordfish steaks, 1 to 1½-inch
  • kosher salt, to taste
  • black pepper, to taste
  • 2 tablespoons olive oil, divided
  • 2 tablespoons butter, softened, divided
  • 2 garlic cloves, minced
  • lemon juice ½ lemon (plus, 1 teaspoon lemon zest)
  • ¼ cup fresh parsley, finely chopped
Instructions
 
  • Pat the swordfish fillets dry with paper towels and generously season them with kosher salt and black pepper.
  • Warm a tablespoon of olive oil in a large skillet with a tablespoon of butter over medium high heat. Once the oil is shimmering, add the steaks to the pan away from you.
  • Cook for 3-4 minutes per side, depending on the thickness of the steaks. Repeat this process until the fish reaches 135℉ (57℃). Transfer the fish to a cutting board and let them rest for 10 minutes.
  • While the steaks rest, warm one tablespoon of olive oil and one tablespoon of butter in the same pan over medium heat, scraping up any stuck-on bits from cooking the fish. Then, add the garlic and cook for one minute.
  • Remove the pan from heat and stir in the lemon juice and zest.
  • Prick the steaks gently with a toothpick or fork, then pour the mixture over the swordfish steaks and garnish with chopped parsley to serve.
Notes
Expert Tips: 
  • Run your fingers over the swordfish and use a pair of food tweezers to remove any bones from the fish.
  • Pat the steaks dry with a towel. Removing the excess moisture helps the steaks sear and become golden brown.
  • Sear one to two swordfish steaks at a time so you don't overcrowd the pan. If the pan is too crowded, the fish will boil instead of sear.
  • For thicker steaks, I recommend using an America's Test Kitchen technique, which has you flipping the swordfish every 2 minutes until the fillets come to temperature.
  • If you're feeling fancy, baste the tops of the steaks with butter and oil during the last minute of cooking.
  • Remove the steaks from the pan and let them rest for 10 minutes before serving. Resting the fish redistributes the juice and allows the steaks to come to the proper cooking temperature.
Nutrition Disclosure:
  • The nutritional information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for professional advice.
Nutrition
Serving: 1 Steak | Calories: 360 kcal | Carbohydrates: 1 g | Protein: 34 g | Fat: 24 g | Saturated Fat: 7 g | Polyunsaturated Fat: 3 g | Monounsaturated Fat: 12 g | Cholesterol: 127 mg | Sodium: 186 mg | Potassium: 742 mg | Vitamin A: 696 IU | Vitamin C: 6 mg | Calcium: 19 mg | Iron: 1 mg
Did you make this recipe? Let me know how it turned out for you! Leave a comment below and follow @thejamilghar or tag #thejamilghar on Instagram!