Pan-seared swordfish is a simple, nutritious, and flavorful main course.
We’ve now entered autumn, and after 2 days of a yellow alert, the weather is slowly improving.
The air is getting cooler, and I feel like cooking dishes typical of this period 🙂
As you already know, I have always preferred summer, but in recent years I don’t mind autumn either because I can tolerate the sweltering heat less and less.
This morning I had to go out to buy some things I was missing, and at the same time, I didn’t know what to have for lunch.
I stopped by the fishmonger and bought swordfish that was on sale.
Since I got home late, I had little time to cook, so I preferred to make pan-seared swordfish because it’s quick to prepare.
With just a few ingredients: parsley, garlic, and lemon, here is a delicious fish main course 😀
Whoever prefers can deglaze with a bit of white wine.
P.S.: With swordfish, you can also try the:
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 4 servings
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All Seasons
- Energy 340.44 (Kcal)
- Carbohydrates 2.25 (g) of which sugars 1.28 (g)
- Proteins 39.81 (g)
- Fat 17.99 (g) of which saturated 3.90 (g)of which unsaturated 8.32 (g)
- Fibers 1.07 (g)
- Sodium 357.41 (mg)
Indicative values for a portion of 7 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 for Pan-Seared Swordfish
- 28.22 oz swordfish
- 1 clove garlic
- 1 lemon
- as needed parsley
- 1 drizzle extra virgin olive oil
- as needed salt
- as needed pepper
Tools
- 1 Skillet
- 1 Knife
- 1 Chopping knife
- 1 Citrus juicer
- 1 Spoon
Steps for Pan-Seared Swordfish
In a skillet, pour a drizzle of olive oil and add the garlic clove with the chopped parsley, allowing it to brown for a few minutes.
Add the swordfish slices and let them cook for a few minutes on both sides.
Add salt and pepper to taste.
Add the lemon juice and continue cooking for another 5 minutes.
Turn off the heat, sprinkle more finely or coarsely chopped parsley, and serve hot with slices of lemon.
Have a good evening and a good weekend!!!
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