Quick and Easy Pan Seared Swordfish Recipe

Swordfish Recipe Card

Pan-seared Swordfish Recipe Description

Originally fished by harpoon, swordfish are now caught mostly by longline and gillnet, often on the high seas hundreds of miles from land. The firm, juicy white meat of swordfish is a favorite of chefs. Swordfish is moist and flavorful with a slightly sweet taste. It is moderate high oil content lends a firm, meaty texture similar. The lan white fish is similar to the Marlin.
According to the Monterey Bay Aquarium Seafood Watch swordfish caught in the Atlantic or Pacific Oceans with harpoons, pole-&-lines, or trolling lines is the best-choice for sustainability.

Swordfish Recipe Ingredients

How to Clean Swordfish Fillet Video

Kitchen Tools for this Pan Seared Swordfish Recipe.

Swordfish Recipe Step-by-Step Cooking Directions

1. Prepare your sauce for the swordfish recipe.

   

   Swordfish Sauce.

   
   

2. Mince the parsley, measure out the liquid honey and then scrape one orange using a fine-mesh cheese grater. Wash the orange under running water, then scrape the orange by running it over the grater applying gentle pressure. Make sure to only take the orange peel and not go too deep into the layer below the orange skin. See demonstration of how to extract orange zest below:

   
   
   

3. Heat the pan with light olive oil and add the minced parsley.

   

   Add the minced parsley.

   
   

4. When the parsley is wilting add the orange zest.

   

   Add Orange Zest.

   
   

5. Add some fresh, liquid honey.

   

   Slowly Pour the Liquid.

   
   

6. When the sauce begins to foam turn off the heat.

   

   When it foams reduce the heat.

   
   

7. Sprinkle seasoning on the fish. Sprinkle holding your hand high so that the seasoning sprinkles even.

   

   Season the fish.

   
   

8. Heat the pan

   

   Heat the pan

   
   

9. Lay the swordfish fillet so it goes in the pan away from you. You should hear the sizzle.

   

   Lay the swordfish

   
   

10. Sear both sides of the swordfish until a crust appears and turns golden brown.

    

    Sear Both Sides of the Fish Fillet.

    
    

11. Serve and enjoy this quick and easy swordfish recipe.

    

    Serve and enjoy this swordfish recipe.

    
    

Swordfish Availability

Swordfish is available in the summer fresh or frozen. If the swordfish is frozen look for the blast-chilled fish. Blast-freezing at -100°F enables no ice crystals to form inside the muscle fiber of the fish so the muscle fibers can’t separate. If a protein is slowly frozen ice will form inside the muscle fiber, it will expand and break the cells, creating a mushy texture when thawed. This swordfish recipe can also be cooked directly from frozen.