The pan-seared swordfish is a simple and light recipe, perfect for those looking for a tasty yet quick-to-prepare seafood main dish like the sea bass fillets I have already suggested. This version of pan-seared swordfish is also great for those who want to watch their fat intake: no frying, no complicated preparation, just put everything in the pan in one go and in a few minutes, the dish is ready to serve! The swordfish is cooked directly with a drizzle of extra virgin olive oil, some garlic cloves, chopped cherry tomatoes, a pinch of salt, and chili pepper to add that extra flavor. The fish cooks very quickly, allowing you to bring a healthy and flavorful fish dish to the table even when short on time. Preparing pan-seared swordfish this way is the perfect solution for a light meal without sacrificing taste. A recipe that smells like summer and wins you over with its simplicity.
Before moving on to the recipe, here are other fish main courses to always vary your menu
- Difficulty: Very Easy
- Cost: Medium
- Preparation time: 5 Minutes
- Portions: 3
- Cooking methods: Stove
- Cuisine: Italian
- Energy 291.37 (Kcal)
- Carbohydrates 9.67 (g) of which sugars 12.02 (g)
- Proteins 29.02 (g)
- Fat 14.52 (g) of which saturated 2.93 (g)of which unsaturated 5.82 (g)
- Fibers 1.37 (g)
- Sodium 637.26 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 3 slices swordfish (medium)
- 1 tablespoon extra virgin olive oil
- salt
- chili pepper
- 14 oz cherry tomatoes
- parsley
Tools
- 1 Pan
Preparation
The preparation of pan-seared swordfish is really very simple and accessible to everyone. We start by placing the swordfish slices directly in a nonstick pan. We wash the cherry tomatoes well, cut them into pieces, and distribute them over the fish.
At this point, we add a drizzle of extra virgin olive oil, a pinch of salt, a bit of chili pepper for flavor, chopped garlic, and some chopped parsley, if you like.
Cover with a lid and place the pan on high heat for the first 5 minutes. Then slightly lower the heat and let it cook for another 8-10 minutes, with the lid slightly lifted to let some excess liquid evaporate.
Halfway through cooking, I recommend gently flipping the swordfish slices with a spatula, so they cook well on both sides without breaking.
NOTES
The result will be a tender and flavorful swordfish, with a cherry tomato sauce reduced to perfection: perfect to enjoy with a slice of good fresh bread for dipping!
I recommend consuming the swordfish hot as soon as it’s ready, but you can prepare it in advance and warm it up when serving.
If you liked the recipe or if you have questions, don’t hesitate to comment here or on social media Facebook, Pinterest, Instagram and X.
FAQ
Can I use frozen swordfish for this recipe?
Of course! You can easily use frozen swordfish for this recipe. Just make sure to completely thaw it before placing it in the pan, preferably at room temperature or in the fridge for a few hours. Once thawed, pat it dry with paper towels to prevent releasing too much water during cooking. The result will still be tasty, and the fish will remain tender and flavorful!
