Pan-Seared Swordfish Steaks with Citrus
User Reviews
5
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Prep Time
9 mins
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Cook Time
6 mins
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Total Time
15 mins
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Servings
2 people
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Calories
302 kcal
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Course
Main Course
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Cuisine
American
Pan-Seared Swordfish Steaks with Citrus
Description
This recipe features swordfish steaks marinated for about 10 minutes in lemon and orange juice, imparting a bright citrus aroma and tenderizing the fish slightly. After marinating, the steaks are seasoned with sea salt and lemon and orange zest which is rubbed onto both sides. This zest adheres to the fish, enhancing the seared flavor.
The swordfish is cooked in olive oil over medium-high heat, searing each side for approximately 3 minutes without disturbance to form a golden crust while retaining juiciness inside. The use of a thin metal spatula helps with a clean flip. Finishing touches of freshly squeezed citrus juice and diced green onion add acidity and a fresh element that balance the rich fish.
The method produces swordfish steaks that are flavorful yet tender with bright citrus notes. This dish can be served as a main course paired with simple sides to complement the zest and fishiness.
Ingredients
- 2 swordfish steak about 4 oz per steak
- 1 tablespoon olive oil
- 1 teaspoon salt sea salt
- 1 lemon zested and juiced
- 1 orange or blood orange, zested and juiced
- 1 orange or lemon, cut into wedges or slices, for serving
- green onion diced, to serve
Instructions
- Marinate swordfish steaks in the lemon and orange juice for about 10 minutes.
- Heat oil in a sauté pan over medium-high heat until oil begins to shimmer.
- Remove steaks from marinade, and salt both sides of the steaks. Next, rub the lemon and orange zest onto both sides of the steaks. (If any zest falls off, just sprinkle it onto the steaks while they cook.)
- Set swordfish onto the sauté pan, set a timer for 3 minutes, and don't touch the fish until the 3 minutes have passed.
- Using a thin metal spatula, flip the steaks and sear them for about 3 more minutes. The steaks should be cooked through, but still juicy.
- Finish the fish by squeezing a little fresh orange or lemon juice over the fish, and topping with fresh diced green onion.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2people
Amount Per Serving
Calories 302 kcal
% Daily Value*
| Calories | 302kcal | 15% |
| Carbohydrates | 20g | 7% |
| Protein | 24g | 48% |
| Fat | 15g | 23% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 75mg | 25% |
| Potassium | 785mg | 17% |
| Fiber | 4g | 16% |
| Sugar | 13g | 26% |
| Vitamin A | 395IU | 8% |
| Vitamin C | 98.3mg | 109% |
| Calcium | 66mg | 7% |
| Iron | 0.7mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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