Pan Seared Swordfish Recipe

Bring steaks to temperature

Remove swordfish steaks from the refrigerator 20–30 minutes before cooking so they come closer to room temperature for even cooking. Pat dry thoroughly with paper towels.

Season both sides of each steak evenly with kosher salt, black pepper and garlic powder. Lightly press the seasoning into the surface.

Heat the pan

Place a heavy-bottomed skillet (cast iron or stainless steel) over medium-high heat. Add 1 tablespoon olive oil and 1 tablespoon butter and heat until the fat shimmers and the butter just begins to foam, about 1–2 minutes.

Sear first side

Lay the swordfish steaks carefully into the hot pan away from you. Press once to ensure full contact. Sear without moving for 2.5–3 minutes until a deep golden crust forms.

Flip and finish

Flip the steaks and add the remaining 1 tablespoon olive oil and 2 tablespoons butter to the pan along with the thyme sprigs (if using). Spoon the melted butter over the steaks (basting) for 1.5–2.5 minutes until the internal temperature reaches 125–130°F (52–54°C) for medium-rare to medium. Cooking time will vary with thickness (for 1-inch steaks total cook ~5–6 minutes). Remove steaks to a warm plate and tent loosely with foil to rest for 3–5 minutes.

Sweat aromatics

With the pan still over medium heat and the fond (brown bits) visible, add the minced shallot and garlic. Cook, stirring, for 30–45 seconds until fragrant and softened but not browned.

Deglaze

Add the white wine (or chicken stock) to deglaze the pan, scraping up any browned bits with a wooden spoon. Let the liquid reduce by about half, 1–2 minutes.

Finish the sauce

Lower heat to medium-low. Whisk in 1 tablespoon butter until melted, then add lemon juice, capers, lemon zest, parsley, and the remaining 1 tablespoon butter. Swirl or gently whisk until the sauce is glossy and slightly thickened, about 30–45 seconds. Taste and adjust seasoning with a small splash (½ tsp) white wine vinegar if more brightness is desired; add freshly cracked black pepper to taste.

Plate

Place each rested swordfish steak on warmed plates. Spoon the pan sauce over and around the fish. Garnish with microgreens or parsley sprigs and an optional thyme sprig. Serve immediately.