This pan roasted swordfish is a healthy, delicious fish recipe and can be on your table in under 30 minutes. Cook this and you will win the dinner lottery!
NJ tomatoes are here and I have been picking the cherry and grape tomatoes out of my garden. Sometimes I eat them before I even get inside. Other times, I bring them in and make this pan roasted swordfish recipe.
Tips for Cooking and Buying Swordfish
Swordfish is a firm, dense, meaty fish that has a mild sweet flavor. It has a moderate fat content and is an excellent fish to grill, broil, saute, or bake. Because it is very meaty, I like to marinate the fish to give it lots of flavor and keep it moist. Make sure to not overcook swordfish as it can get dry. Also make sure to trim off any skin as it is tough and inedible to eat.
When purchasing swordfish, buy steaks that are at least 1 inch thick and white in color with a bit of red. Make sure there is no fishy smell to the fish. I like to cook my fish within 1 day of purchase unless it is frozen. When buying frozen, check to see if the fish was flash frozen at sea which makes for the best quality fish. Also, it should be white in color and have some red areas that have not turned brown.
These steaks were really juicy. The pan roasted tomatoes along with the capers are also the perfect accompaniment for maximum flavor. If you can't find swordfish or prefer another fish, mahi mahi and halibut would also work in this recipe.
I don't buy swordfish often but when I saw it on sale this week I was all over it. My husband doesn't eat as much fish as I do but he does love my Pan Seared Scallops and this swordfish. I also have gotten him to eat salmon with lots of lemon and dill on it. Fish is so nutritious that I try and serve it as much as possible.
The nice thing about this swordfish recipe is that it can be made all year round because I can always get good cherry or grape tomatoes at the market. I always keep a jar of capers in my pantry and only a few more ingredients are needed.
This swordfish dish is perfect for a week night dinner as it only needs to be marinated for an hour before cooked. But it can also be marinated in the morning to sit in the fridge until you are ready to cook in the evening. It has a quick cooking time and you will have a healthy gourmet dinner on the table in no time.
Make a simple side dish to go with it and dinner is complete!
What Side Dishes go with this Pan Seared Swordfish Recipe?
This dish could be served with over rice or pasta. Here are some other side dishes and salads that would go great next to the swordfish:
Brown Basmati Rice (Instant Pot Method) by Stuff Matty Cooks
Easy Garlic Parmesan Rice by Souffle Bombay
Panko Garlic Mashed Potatoes by Swirls of Flavor
My favorite way to serve this dish is with just a crusty loaf of bread. No extra work and the bread soaks up all the yummy pan juices.
If you like this swordfish recipe, please give it a 5-star rating below!
Pan Seared Swordfish with Cherry Tomatoes and Capers
- ¼ cup Italian dressing
- juice from one medium sized lemon
- 2 swordfish steaks about 1 ½ pounds cut 1 inch thick
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 Tablespoon Italian seasoning
- 2 Tablespoons olive oil
- 2 cups cherry or grape tomatoes half cut in half
- ¼ cup capers
- 2 cloves chopped garlic
- 2 tablespoons fresh chopped parsley plus extra for garnish
- 1 cup chicken broth vegetable broth can be substituted
- Mix together the dressing and lemon juice. Season the swordfish on both sides with salt, pepper and Italian seasoning. Pour over the dressing and allow to marinate in the refrigerator for 1 to 6 hours.
- Preheat oven to 400 degrees.
- Heat oil in a heavy duty oven- proof skillet on medium high heat. Sear fish for about 2 to 3 minutes on each side or until there are nice grill marks on fish. Remove fish from pan.
- Add cherry tomatoes, capers, garlic, parsley, and broth. Cook for a few minutes or until tomatoes are wilted.
- Add swordfish to pan and top with some of the tomatoes and sauce. Place in oven and cook for about 7 minutes or until fish is cooked through.
- Remove from heat and serve fish with sauce spooned over it. Garnish with extra parsley.
First Published September 2017; Updated July 2020