Pan seared swordfish is a meaty, mild fish steak with a golden crust, finished with a bright lemon caper pan sauce that comes together in the same skillet.
The whole dinner takes about twenty five minutes, which makes it a good option for a weeknight meal or a small dinner for two.
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Why This Pan Seared Swordfish Recipe Works
Patting the steaks dry and letting them rest at room temperature for fifteen minutes helps the surface brown evenly instead of steaming in the pan.
Swordfish is firm and dense, so it holds up to high heat and develops a golden crust while the center stays moist and tender.
The lemon caper sauce uses the browned bits left in the pan, so you get a flavorful sauce in just a few minutes with no extra dishes.
Ingredients for Pan Seared Swordfish
- You need swordfish steaks, salt, black pepper, neutral oil, shallots, chicken broth, lemon juice, capers, and cold butter.
- Choose steaks about one inch thick so the outside browns well before the center overcooks, and thaw frozen steaks overnight in the refrigerator.
Swordfish steaks. Firm and mild, they sear well and pair with bright, tangy sauces.
Neutral oil. Grapeseed or canola oil has a high smoke point, so it handles the heat needed for a good crust.
Shallots. They soften quickly in the pan and add a gentle onion flavor to the sauce.
Broth and lemon juice. The broth lifts the browned bits from the pan, and the lemon adds fresh acidity.
Capers and butter. Capers bring a salty tang, and cold butter whisked in at the end makes the sauce glossy.
How to Make Pan Seared Swordfish
1. Dry and season. Pat the swordfish dry with paper towels and season both sides with salt and pepper, then let the steaks rest for fifteen minutes.
2. Heat the skillet. Warm a heavy skillet over medium high heat for two to three minutes, then add the oil and tilt the pan to coat.
3. Sear the first side. Lay the steaks in the pan and cook for four to five minutes without moving them until golden brown.
4. Flip and finish. Turn the steaks and cook for another four to five minutes, until the fish reaches 145 degrees F in the thickest part, then move it to a plate.
5. Start the sauce. Lower the heat, add the shallots, and cook for one minute until soft, then pour in the broth and scrape up the browned bits.
6. Finish the sauce. Add the lemon juice and capers, simmer for one minute, remove the pan from the heat, and whisk in the cold butter until smooth.
Spoon the sauce over the steaks right before serving so the crust stays golden instead of turning soft.
Do not crowd the pan if you cook more than two steaks, because crowding lowers the heat and the fish steams instead of searing.
How to Serve Pan Seared Swordfish
Serve the swordfish with the sauce spooned over the top, alongside garlic cilantro lime rice or mushroom rice. Add roasted green beans with garlic for a green side, and set out homemade crusty bread loaves to mop up any extra sauce.
How to Store and Reheat Pan Seared Swordfish
Cool leftover swordfish quickly and refrigerate it in an airtight container for up to two days. Reheat gently in a covered skillet over low heat with a spoonful of the sauce, or serve it cold over a salad. Swordfish dries out quickly, so avoid reheating it for long. Freezing cooked swordfish is not recommended.
Tips and Variations for Pan Seared Swordfish
Flag the allergens. This dish contains fish and milk from the butter, so warn guests with allergies and check the broth and caper labels.
Check the temperature. Fish is safe at 145 degrees F, so use an instant read thermometer in the thickest part.
Do not taste raw fish. Raw fish can carry bacteria and parasites, so do not taste it before cooking and wash your hands, cutting board, and tools with hot soapy water afterward.
Check mercury guidance. Swordfish contains more mercury than many other fish, so people who are pregnant or feeding young children should check official fish advice before serving it.
Use a heavy skillet. Cast iron or stainless steel holds heat and creates a better crust than a thin pan.
Adjust the sauce. Add more lemon juice or capers to taste, and skip extra salt because capers are already salty.
Try a swap. Use halibut or thick cod steaks with the same method, adjusting the time to the thickness.
Check trusted guidance. For safe handling of fish and leftovers, read the FDA safe food handling guidance.
Frequently Asked Questions About Pan Seared Swordfish
How long do you cook pan seared swordfish?
Cook one inch steaks for four to five minutes per side, until the center reaches 145 degrees F.
How do I know when pan seared swordfish is done?
The flesh turns opaque and firm, and an instant read thermometer reads 145 degrees F.
What sauce goes with pan seared swordfish?
Lemon caper butter sauce is a classic match, and a garlic herb butter or a fresh salsa also works well.
Can I use frozen swordfish?
Yes, thaw it in the refrigerator overnight and pat it very dry before seasoning.
Why is my swordfish dry?
It was likely cooked too long, so use a thermometer and pull the steaks as soon as they hit 145 degrees F.
Pan Seared Swordfish
Equipment
- Heavy skillet
- Tongs
- Whisk
- Instant read thermometer
Ingredients
Main Ingredients
- 2 swordfish steaks about six ounces each and one inch thick
- ½ tsp kosher salt
- ¼ tsp black pepper
- 1 tbsp neutral oil grapeseed or canola
- 2 tbsp shallots finely chopped
- ½ cup low sodium chicken broth
- 2 tbsp lemon juice fresh
- 2 tbsp capers drained
- 2 tbsp unsalted butter cold
Instructions
Cooking
- Season. Pat the steaks dry, season both sides, and rest for fifteen minutes.
- Heat. Warm the skillet over medium high heat and add the oil.
- Sear. Cook the steaks four to five minutes per side until they reach 145 degrees F.
- Rest. Move the steaks to a plate.
- Deglaze. Cook the shallots for one minute, then add the broth and scrape up the browned bits.
- Finish. Add the lemon juice and capers, then whisk in the cold butter off the heat.
