0 from 15 votes
Pan-Seared Swordfish Steaks with Citrus
These easy pan-seared swordfish steaks are coated in citrus zest, seared to perfection, and finished with diced green onions and freshly squeezed citrus juice.
Prep Time
9 mins
Cook Time
9 mins
Total Time
15 mins
Servings: 2 people
Calories: 302 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 swordfish steaks (about 4oz per steak)
- 1 tablespoon olive oil
- 1 teaspoon 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
- diced green onion, 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.
Cup of Yum
Nutrition Information
Calories
302kcal
(15%)
Carbohydrates
20g
(7%)
Protein
24g
(48%)
Fat
15g
(23%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Cholesterol
75mg
(25%)
Potassium
785mg
(22%)
Fiber
4g
(16%)
Sugar
13g
(26%)
Vitamin A
395IU
(8%)
Vitamin C
98.3mg
(109%)
Calcium
66mg
(7%)
Iron
0.7mg
(4%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 302
% 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.