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
- 4 pieces Swordfish Steaks (1″ thick)
- 2 tbsp butter
- 1/2 piece lemon (juiced)
- 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