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
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 PEPPERED SWORDFISH WITH RED ONION CITRUS SALSA
Provided by Food Network Kitchen
Categories main-dish
Time 20m
Yield 2 servings
Number Of Ingredients 7
Steps:
- Rub the pepper into the swordfish steaks and let sit for 5 minutes.
- Meanwhile, combine the orange slices, onion, cilantro and olive oil in a bowl. Heat the vegetable oil in a heavy, large skillet over medium-high heat. Add the swordfish steaks and cook until well browned, about 3 minutes per side. Serve the fish with the salsa.
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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