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5.0 from 12 votes

Pan Seared Swordfish With Olives And Capers

Mediterranean Pan-seared swordfish steaks are topped with an amazing quick olive, caper, garlic, and plum tomato sauce.

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4
Calories: 460 kcal
Course: Main Course
Cuisine: Italian

Ingredients

  • 1.5 pounds swordfish steaks
  • 2 large plum tomatoes halved, seeds removed, and chopped
  • 2 tablespoons capers rinsed
  • 1/4 cup fresh parsley chopped
  • 1/4 cup extra virgin olive oil
  • 1/4 cup light or regular olive oil
  • 6 cloves garlic minced
  • 1/4 tsp kosher salt
  • 1/4 tsp black pepper
  • 1/4 tsp crushed hot red pepper flakes
  • 3/4 cup chopped olives

Instructions

    Cup of Yum
  1. To a large pan over medium to medium-low heat, add the extra virgin olive oil and the garlic and saute for 1-2 minutes or until the garlic is fragrant.
  2. Add the olives and saute for 1 minute more, then add the tomatoes and saute for 1 additional minute.
  3. Turn off the heat and add the parsley, capers, and optional crushed red pepper.  Place the olive and caper sauce in a bowl.
  4. Wipe down the pan and heat the regular olive oil over medium heat.
  5. Pat the swordfish steaks dry with a paper towel and season with the salt and pepper on both sides.  
  6. Place the steaks in the hot pan and cook for 3 minutes per side.
  7. Remove the steaks and place on a serving plate.  Spoon the olive and caper sauce all over the swordfish.  Serve immediately with remaining sauce on the side.

Notes

  • Olives and capers are inherently salty so be sure to keep that in mind when adding any additional salt to the recipe.
  • Tuna or salmon can be used in place of swordfish.

Nutrition Information

Calories 460kcal (23%) Carbohydrates 3g (1%) Protein 51g (102%) Fat 26g (40%) Sodium 574mg (24%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 460

% Daily Value*

Calories 460kcal 23%
Carbohydrates 3g 1%
Protein 51g 102%
Fat 26g 40%
Sodium 574mg 24%

* Percent Daily Values are based on a 2,000 calorie diet.