Every now and then I’ll splurge when grocery shopping. This weekend we came across fresh swordfish at Wegman’s, and decided to purchase some as a nice treat. It’s surprisingly hard to find down here–especially at a reasonable price–and while I’d only ever had it at fancy restaurants on special occasions, it was a nice taste of home for Alex. Being from an Italian family in New England, he was raised on a veritable plethora of seafood I would consider “exotic”, and it’s been exciting for me to try things I’d never been exposed to growing up.
If you can’t find swordfish in your area or would prefer a cheaper alternative, this will also work for any thick cut of white fish you have! This recipe is also a great low-carb meal, clocking in at about 4 carbs per serving.
This recipe makes 2 servings.
Ingredients:
- 2 ½ lb swordfish steaks
- 6 tbsp butter
- 1 tbsp minced garlic
- 1 tbsp minced ginger
- 1 tbsp dried parsley
- 1 tbsp dried oregano
- ½ tbsp dried red pepper flakes
- 2 tsp salt, divided
- 1 tbsp lemon zest (about 1 lemon)
- 1 tbsp lemon juice (about ½ lemon)
- ½ lemon, sliced
- 1 medium zucchini, sliced
- ½ cup fresh green beans
Directions:
- Preheat oven to 400F.
- In a small microwave-safe bowl, melt 6 tbsp butter. When liquid, add garlic, ginger, parsley, oregano, red pepper flakes, lemon zest, lemon juice, and 1 tsp salt. Mix thoroughly until combined.
- Heat a large oven-safe (cast iron or stainless steel) skillet pan on medium/medium-high heat. When warm, add butter mixture.
- Add swordfish steaks and sear on one side until browned, about 2-3 minutes. Flip and sear remaining side for an additional 2-3 minutes, basting with hot melted butter mixture to coat the cooked side with herbs and spices.
- Move seared fish steaks to one side of the pan and add sliced green beans and zucchini. Sprinkle remaining 1 tsp salt over vegetables. Top with sliced lemon.
- Place entire pan in the heated oven for 10-12 minutes, or until the internal temperature has reached 145F. (NOTE: Unlike most other seafood, swordfish is prone to host bacteria and parasites that are gross and terrifying. It’s very important that you cook it all the way through to the correct internal temperature. Also, do not ever Google anything related to fish parasites. I almost went back to vegetarianism after reading the article headlines alone.)
- When finished baking, remove fish and toss cooked vegetables in browned herb butter leftover in the pan until coated. Serve.
This recipe does not keep well in the fridge, so be sure to eat everything you cook!
Pan-Roasted Swordfish Steaks with Zucchini and Green Beans
Ingredients
- 2 ½ lb swordfish steaks
- 6 tbsp butter
- 1 tbsp garlic minced
- 1 tbsp ginger minced
- 1 tbsp dried parsley
- 1 tbsp dried oregano
- ½ tbsp dried red pepper flakes
- 2 tsp salt divided
- 1 tbsp lemon zest about 1 lemon
- 1 tbsp lemon juice about ½ lemon
- ½ lemon sliced
- 1 medium zucchini sliced
- ½ cup fresh green beans
Instructions
- Preheat oven to 400F.
- In a small microwave-safe bowl, melt 6 tbsp butter. When liquid, add garlic, ginger, parsley, oregano, red pepper flakes, lemon zest, lemon juice, and 1 tsp salt. Mix thoroughly until combined.
- Heat a large oven-safe (cast iron or stainless steel) skillet pan on medium/medium-high heat. When warm, add butter mixture.
- Add swordfish steaks and sear on one side until browned, about 2-3 minutes. Flip and sear remaining side for an additional 2-3 minutes, basting with hot melted butter mixture to coat the cooked side with herbs and spices.
- Move seared fish steaks to one side of the pan and add sliced green beans and zucchini. Sprinkle remaining 1 tsp salt over vegetables. Top with sliced lemon.
- Place entire pan in the heated oven for 10-12 minutes, or until the internal temperature has reached 145F.*
- When finished baking, remove fish and toss cooked vegetables in browned herb butter leftover in the pan until coated. Serve.
Notes
- *Unlike most other seafood, swordfish is prone to host bacteria and parasites that are gross and terrifying. It’s very important that you cook it all the way through to the correct internal temperature. Also, do not ever Google anything related to fish parasites. I almost went back to vegetarianism after reading the article headlines alone.
