# Pan-Seared Swordfish Recipe (With Lemon Garlic Butter) Source: https://trevorfarias.com/recipes/seared-swordfish Author: Trevor (Trevor's Kitchen) Published: 2026-09-08 · Updated: 2026-09-08 Category: Dinner · Cuisine: Mediterranean > The best way to cook swordfish is to pat 1-inch-thick steaks dry, season with salt and pepper, and sear them in a very hot skillet with a little oil for 3 to 4 minutes per side until deep golden, then add butter, garlic and lemon juice and spoon it over the fish for a minute. Pull the swordfish at 130°F on an instant-read thermometer for a moist, just-opaque center. Swordfish is meaty and forgiving, but it turns dry quickly past 140°F. ## At a glance - Prep time: 5 minutes - Cook time: 10 minutes - Total time: 15 minutes - Yield: 4 swordfish steaks - Servings: 4 - Calories per serving: 360 ## Ingredients - 4 swordfish steaks, 6 to 8 ounces each, about 1 inch thick - 1 teaspoon kosher salt - 1/2 teaspoon black pepper - 2 tablespoons olive oil - 3 tablespoons unsalted butter - 3 garlic cloves, thinly sliced - 2 tablespoons fresh lemon juice, plus lemon wedges for serving - 1 tablespoon capers, drained, optional - 2 tablespoons chopped fresh parsley ## Instructions 1. **Season.** Take the swordfish out of the refrigerator 15 minutes before cooking. Pat the steaks completely dry with paper towels and season both sides with the salt and pepper. 2. **Heat the pan.** Heat a large cast-iron or stainless-steel skillet over medium-high heat until very hot, about 3 minutes. Add the olive oil and swirl; it should shimmer. 3. **Sear.** Lay the steaks in the pan without crowding and cook, undisturbed, for 3 to 4 minutes, until the bottom is deep golden and releases easily. Flip and cook 2 to 3 minutes more, until the center reads 130°F on an instant-read thermometer. _Tip: If the fish sticks, it is not ready to flip. Give it another 30 seconds._ 4. **Make the pan sauce.** Reduce the heat to medium-low. Add the butter, garlic and capers to the pan. When the butter foams, spoon it over the steaks for about 1 minute, until the garlic is fragrant and just golden. Add the lemon juice and parsley and swirl. 5. **Rest and serve.** Transfer the swordfish to plates, spoon the pan sauce over the top, and let rest for 2 minutes. Serve with lemon wedges. ## Equipment - Large cast-iron or stainless-steel skillet - Instant-read thermometer - Fish spatula or tongs - Paper towels ## Notes - Pull the fish at 130°F. Swordfish dries out fast past 140°F. - Do not move the steaks for the first 3 minutes; the crust forms and releases on its own. - Add the garlic only after the heat is lowered so it does not burn. ## Why this recipe works - Thick steaks, about an inch, have time to build a crust before the center overcooks. - A dry surface and a very hot pan give a deep golden sear that adds flavor and keeps the fish from sticking. - Butter, garlic and lemon added at the end make a sauce in the pan without any extra steps. - Pulling the fish at 130°F and letting it rest keeps it moist; carryover cooking finishes it. ## Buying swordfish Look for steaks about 1 inch thick with firm, glossy flesh that is white to pale pink, sometimes with a slight orange tint. Avoid steaks with brown or dull patches or a strong fishy smell; fresh swordfish smells like the ocean and little else. The dark red bloodline running through the steak is edible but stronger-tasting; trim it off if you prefer a milder flavor. Frozen swordfish is often excellent; thaw it overnight in the refrigerator. ## Swordfish doneness temperature The USDA recommends cooking fish to 145°F, which for swordfish means fully opaque and rather dry. Most cooks and restaurants pull it between 130 and 135°F, when the center is just turning from translucent to opaque and the flesh flakes with gentle pressure but is still juicy. Carryover cooking adds about 5°F as it rests. Check the thickest part of the steak with an instant-read thermometer, or cut into the center: it should be opaque with just a hint of pink translucence. ## Grilled swordfish Swordfish is one of the best fish for the grill because it does not fall apart. Brush the steaks with oil, season, and grill over direct high heat for 4 to 5 minutes per side, turning once, until 130°F inside. Make the lemon garlic butter in a small pan on the side burner and spoon it over the steaks after they come off. ## What to serve with swordfish - Homemade crispy fries or roasted potatoes. - A tomato and cucumber salad with olive oil and oregano. - Grilled asparagus, zucchini or green beans. - Couscous or orzo tossed with lemon and herbs. - A spoonful of tomatillo salsa or Italian tomato sauce for a saucier plate. ## Storage - Refrigerate leftovers, covered, for up to 2 days. - Reheat gently in a covered skillet over low heat with a splash of water, or flake cold into a salad or pasta. - Cooked swordfish does not freeze well; it becomes dry and mealy. ## Variations - Mediterranean: add 1/2 cup halved cherry tomatoes and 1/4 cup olives to the pan with the butter. - Blackened swordfish: coat the steaks in 2 tablespoons Cajun seasoning before searing and skip the capers. - Herb crusted: press chopped rosemary and thyme onto the steaks with the salt and pepper. - Swordfish piccata: double the lemon and capers and add 1/4 cup white wine before the butter. ## Frequently asked questions **How do you know when swordfish is done?** An instant-read thermometer in the thickest part should read 130 to 135°F. Without a thermometer, cut into the center: it should be opaque with just a trace of pink translucence and flake with gentle pressure. Fully white and flaking easily means it is slightly overdone. **Should swordfish be pink in the middle?** A faint pink or translucent center is ideal; it means the fish is juicy. It should not be raw or glassy. If you prefer it fully opaque, cook to 140°F, but expect a drier steak. **Why is my swordfish dry?** It was overcooked, which happens fast because swordfish is lean. Use a thermometer and pull it at 130°F. Thicker steaks are more forgiving than thin ones. **Do you eat the skin on swordfish?** No. Swordfish skin is thick and tough. Most steaks are sold with a strip of skin around the edge; you can leave it on for cooking, since it helps hold the shape, and cut it away at the table. **Is swordfish high in mercury?** Swordfish is one of the higher-mercury fish, so the FDA advises pregnant women and young children to avoid it and other adults to limit it to about one serving a week. For everyone else it is a healthy, high-protein choice in moderation. ## Nutrition (per serving, estimated) - Calories: 360 - Fat: 22 g - Saturated fat: 8 g - Carbohydrates: 1 g - Fiber: 0 g - Sugar: 0 g - Protein: 38 g - Sodium: 560 mg - Cholesterol: 125 mg --- Recipe by Trevor. Full page with photos: https://trevorfarias.com/recipes/seared-swordfish Structured data (JSON): https://trevorfarias.com/recipes/seared-swordfish/recipe.json