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 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 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.
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.
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
SWORDFISH MILANESE
Provided by Giada De Laurentiis
Categories main-dish
Time 26m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Place the panko in a pie dish. In another pie dish, beat the eggs to blend. Line a large cutting board with plastic wrap. Place 2 swordfish steaks on plastic wrap, about 2 inches apart. Place another sheet of plastic wrap over the steaks. Using the flat side of a meat mallet or a heavy rolling pin, gently flatten the swordfish steaks to 1/4-inch thick. Remove top plastic wrap and sprinkle the swordfish with salt and pepper on both sides. Set aside the swordfish steaks and flatten and season remaining 2 steaks, using the plastic wrap to help again. Dip each steak into the egg, then the panko, coating completely and patting to adhere.
- Working in batches, melt 2 tablespoons of butter with 2 tablespoon of light olive oil in a heavy large frying pan over medium-high heat. Place 2 coated swordfish steaks in pan and cook until brown and crisp and just cooked through in the middle, about 1 1/2 minutes per side. Transfer to a cooling rack set on a baking sheet and lightly tent with foil to keep warm (do not seal with foil or the breading will become soggy). Repeat with the remaining butter, olive oil, and 2 swordfish steaks.
- Whisk the lemon juice and extra-virgin olive oil in a large bowl to blend. Add the arugula and watercress, and toss lightly to coat. Season the salad, to taste, with salt and pepper. Transfer the swordfish steaks to plates. Top with the salad and serve.
SWORDFISH BAKED IN FOIL WITH MEDITERRANEAN FLAVORS
Steps:
- Preheat oven to 350 degrees F.
- In a large bowl combine the artichokes, tomatoes, lemon, olives, and herbs. Drizzle with olive oil, season with salt and pepper, and toss together. Take an 18-inch piece of aluminum foil and fold it in half crosswise. Fold a 1-inch strip on each side over twice, once to close and once to seal; you should now have a pouch. Repeat for 3 more pouches. Season the fillets with salt and pepper and place 1 into each pouch. Add 1/4 of the artichoke mixture to each pouch. Fold over a 1-inch strip of the top twice to seal. Place the packets onto a sheet pan and bake for 20 to 25 minutes, depending on the thickness of your fish. Carefully open the pouches and place the fish and vegetables onto warm plates. Spoon any juices that have accumulated over the fish. Serve immediately.
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
PAN-SEARED SWORDFISH WITH TOMATOES, OLIVES, AND CAPERS
Steps:
- Put the oil in a deep skillet, preferably nonstick, over medium-high heat. When the oil is hot, add the fish and brown it well, rotating and turning it as necessary and sprinkling it with salt and pepper; the process should take less than 10 minutes. Turn off the heat and remove the fish.
- Turn the heat to medium and add the garlic, capers, chiles, and olives. Cook, stirring occasionally, for about a minute; add the tomatoes and bring to a boil. Gently slide the fish into the sauce and cook, turning once, until it is tender, about 5 minutes more. Taste and adjust the seasoning as necessary, then garnish and serve.
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