How To Pan Fry Swordfish Food
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
FLOURED SWORDFISH
A delicate, yet sharp tasting Swordfish layed in flour then fried until golden brown and crunchy. Mmm Mmm!!!
Provided by Katarina Giselle
Categories < 4 Hours
Time 1h30m
Yield 2 pieces, 2 serving(s)
Number Of Ingredients 8
Steps:
- Place Lemon, Red Crushed Pepper, Salt and Parsely in a bowl and let the Swordfish soak in the juice for one hour to two hours.
- After Swordfish has sat in the juice, lay it down in the flour until Swordfish is completely covered.
- Place Olive Oil in a frying pan and heat up.
- Once Oil is hot lay swordfish in pan and cook until golden brown.
- Cut Prosciutto into thin, long slices.
- Once fish is cooked remove from pan and clean out oil. Place Prosciutto in an and let it cook until color darkens.
- Place Proscuitto ontop of fish and pour left over lemon juice ontop as well.
- Serve!
Nutrition Facts : Calories 541.2, Fat 33.1, SaturatedFat 5.3, Cholesterol 53, Sodium 1292, Carbohydrate 35.9, Fiber 6.2, Sugar 0.3, Protein 31.6
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