Swordfish is an amazing choice when it comes to healthy protein options. It is a great source of selenium, niacin, vitamin B12, zinc and Omega-3, plus it is low in fat and calories. In addition to all of these great things about swordfish, my favorite thing about this meaty fish is it’s texture. It is dense, but beautifully flakey with a mildly sweet flavor. Swordfish is perfect for everything from baking to pan searing and serving in filets to cubing up to serve in fish tacos. It is versatile and flavorful and one of my favorites for several reasons.
Todays recipe is a pan seared seasoned swordfish with a garlic butter pan sauce that is so delicious and pairs well with a wide variety of sides.
Let’s get it started…
The first step is to pick your swordfish. When deciding on your filets, the skin should be uniformly colored and the flesh should be bright and have easily visible swirls of texture throughout. Swordfish flesh can be found anywhere from bright white to pink or even orange-ish and is typically served in 6-8 ounce filets.
To get started, season your swordfish filets with a pinch of salt and pepper and a generous sprinkling of your favorite seasoned salt. I love Lawry’s seasoned salt and always keep it in my pantry, but you can use any seasoning that you like.
Add 1 tablespoon of butter into a medium skillet. You want to choose a skillet large enough to fit the filets, but not so wide that it will be tough to make the sauce in later. I have two 8 ounces filets in this 10 inch skillet and it worked perfect.
Place the skillet over medium heat and allow the pan to heat up and the butter to melt before you add the swordfish filets. Once the pan is ready, place the filets into the skillet leaving a little space in between them and let them cook undisturbed for 3-4 minutes.
Leaving them alone while they cook is important. This is when the heat from the skillet is searing a nice golden crust onto the bottom of the filets and if you move the fish around during this process, it can bring moisture into the partially seared crust leaving it soggy and wet.
While the fish is searing, finely chop 4 cloves of garlic and a big handful of parsley.
Once the first side of the filets are golden brown and crisp, flip them to the other side and cook until the first is cooked through. The internal temperature should be 145 degrees and the filets should feel firm to a light touch.
Once the filets are cooked, transfer them onto a cutting board or the plates you will be serving them on. Leave the skillet over medium heat and add 3 tablespoons of butter. Once the butter is melted, add the finely chopped garlic and parsley and cook stirring consistently for about 2 minutes. While you are stirring, be sure to scrape up any brown bits left behind from the swordfish.
Finish the sauce by squeezing the juice from half of a lemon into the skillet and cook for another 30 seconds or so. It should smell garlicky and lemony and luscious right now…
Spoon some of the garlic butter over each filet and then garnish with a little extra finely chopped parsley and a few lemon wedges and get ready to enjoy the beautiful flavors of this garlic butter swordfish…
I recommend serving this garlic butter swordfish with some grainy wild rice or my parmesan orzo. It is perfect for lunch or dinner and definitely classy enough to serve at your next dinner party.
Enjoy!!
Garlic Butter Swordfish
Ingredients
- two 6-8 ounce swordfish filets
- salt and black pepper
- seasoned salt (such as Lawry's seasoned salt)
- 4 tablespoons butter
- 4 cloves of garlic, finely chopped
- fresh parsley, finely chopped
- 1 large lemon, quartered (half for the sauce and half for garnishes)
Instructions
- Place 1 tablespoon of butter into a medium skillet and place it over medium heat
- While the skillet is preheating, season the swordfish filets with a pinch of salt and pepper and a generous sprinkling of seasoned salt
- Place the filets into the warmed skillet and let them sear undisturbed for 3-4 minutes or until the bottom side is golden brown and seared
- Flip the fish to the other side and cook until the fish is cooked through and the internal temperature reaches 145 degrees
- Transfer the seared fish onto plates
- Keep the skillet over medium heat and add 3 tablespoons of butter
- Once the butter has melted, add the finely chopped garlic and parsley and cook stirring consistently for about 2 minutes
- Squeeze the juice from half of a lemon into the garlic butter sauce and cook for another 30 seconds or so
- Spoon the garlic butter sauce over the seared filets
- Serve immediately garnished with lemon wedges and finely chopped parsley
