Pan Roasted Swordfish Steaks Recipe | Thyme + JOY

Pan Roasted Swordfish Steaks

July 31, 2017Thyme and JOY
These Pan Roasted Swordfish steaks are the simplest way to make the steak of the sea taste spot on with little culinary skill. | Thyme + JOY

The simplest act of cooking a protein perfectly can be daunting at first. Especially when that protein is fish and your margin of error is MUCH smaller and likely more expensive! With a little practice and a good thermometer, you’ll be an expert! Especially when you start out by pan roasting a protein.

Pan roasting is a 2 step process in which the protein is seared in a pan with very hot oil to get a nice golden brown crispy sides and then put into an oven to finish cooking so that the inside stays tender.

A good fish to practice with is swordfish. It’s thick, holds up well and literally tastes like steak from the sea… but in a good way. Try out these Pan Roasted Swordfish Steaks!

Pan Roasted Swordfish Steaks

These Pan Roasted Swordfish steaks are the simplest way to make the steak of the sea taste spot on with little culinary skill. | Thyme + JOY

These Pan Roasted Swordfish steaks are the simplest way to make the steak of the sea taste spot on with little culinary skill. | Thyme + JOY
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Pan Roasted Swordfish Steaks
Course: fish, seafood, swordfish
Cuisine: protein
Servings: 4
Ingredients
  • 4 pieces Swordfish Steaks 1" thick
  • 2 tbsp butter
  • 1/2 piece lemon juiced
  • salt
  • pepper
Instructions
  1. Bring your swordfish to room temperature while pre-heating the oven to 375

    Pat the steaks dry with a paper towel and sprinkle with salt and pepper on each side

    Heat up 2 tbsp butter in a cast iron skillet until very hot

    Add the swordfish and DON'T TOUCH for 3-5 minutes or until one side is golden brown

    Repeat on other side

    Put cast iron skillet in pre-heated oven for 10-15 minutes or until internal temperature of fish reaches 145

    Let rest 5 minutes before serving

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