Pan-Seared Swordfish in a Lemon-Garlic-Basil-Butter Sauce
I remember the very first time I had swordfish. It was my first date with my college boyfriend at a fancy-schmancy restaurant (at least by my standards back then) called Henry Africa in Alexandria, VA. It was love at first sight… the boyfriend and the swordfish. It was absolutely delicious!
No one was more surprised than me. I wasn’t one to fall in love easily and I always hated fish. No matter how my mother prepared it, it reeked and tasted super fishy. Bleh!
But this swordfish was not like any other fish! It was meaty in texture and as non-fishy as fish can get. It tasted more like chicken than fish and I loved it. This one swordfish completely changed my outlook on seafood and made me more willing to experiment with other types.
Fast forward an unmentionable number of years later and I haven't had swordfish in ages (maybe since college). Although I always remember how much I enjoyed it, it hasn't been my first choice in restaurants for a long time, and for some reason, it always seemed to intimidate me when I saw it at the grocery store... that is until yesterday, when there were three key words that drew me in: “Wild-Caught” and “SALE”! Touche, Swordfish, touche.
I couldn't resist and brought home two big steaks. I didn't know exactly what I was going to do with it, but I figured that it would taste great pan-seared in a lemon butter sauce, because… well, everything tastes great in a lemon butter sauce.
When I got home, I noticed my overgrown basil plant and thought that would be a great addition... and then garlic, because garlic!!!
In the end, it was divine. My family devoured it, and my eight year old daughter asked for seconds, which for the record, rarely ever happens… especially with fish.
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Recipe
Pan-Seared Swordfish in a Lemon-Garlic-Basil-Butter Sauce
Serves 4 (See visual recipe below)
Ingredients
2 swordfish steaks, 1-inch thick (about 2 lbs)
4 TBS softened (at room temperature, not melted) unsalted, grass-fed butter
1 lemon (you will need the zest from the whole lemon and then juice from its two halves in two separate bowls)
1 TBS garlic, minced
1/2 tsp salt
2 TBS fresh basil, minced
Coarse Pink Himalayan Salt (or Kosher salt) and freshly ground black pepper
Ingredients for Optional Side dishes
Scallions (1 large or 2 small per 1 cup of rice)
1 lb Sugar Snap Peas
Directions
SOLIDTEKNICS
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Preheat your oven to 400 degrees Fahrenheit.
Place the unsalted, grass-fed butter into a small bowl and let it rest at room temperature until softened (not melted).
Zest an entire lemon (don’t know how? use this tool to make it easy), then cut it in half, and juice one of the halves (if you juice a lot of lemons, this citrus juicer is key!).
Add both the zest and the juice to the bowl with the softened grass-fed butter (bowl 1).
Add the basil, minced garlic (I used 2 tablespoons because I REALLY love garlic!), and about 1/2 teaspoon of salt to bowl 1, containing the butter. Combine all the ingredients really well until a solid mixture is formed and set aside.
Cut each swordfish steak in half to make 4 half-pound portions
Juice the other half lemon into a separate bowl (bowl 2) that is large enough to accommodate the swordfish. Dunk both sides of the steaks in the lemon juice. Set aside for at least a minute.
Heat the avocado oil in heavy large ovenproof skillet over medium-high heat.
While you’re waiting for the oil to get hot, sprinkle the swordfish with salt and garlic granules.
Once the oil heats up, place the swordfish steaks in the pan and sear until browned on one side, about 3-4 minutes.
Flip the steaks over and transfer the skillet to the oven, roasting the fish until just cooked through, about 10 minutes. Be careful not to overcook it.
Remove steaks from the oven. Place the fish onto the dinner plates and set aside.
Add the seasoned butter to same skillet and heat over medium-high heat, scraping up the browned bits, until the mixture is melted and bubbling.
Pour the butter sauce over swordfish and allow the fish to rest for about 2-3 minutes before serving with your choice of sides (scroll down to see a few options).
Enjoy with a nice glass of Sancerre.
visual RECIPE
Preheat your oven to 400 degrees Fahrenheit.
Place the unsalted, grass-fed butter into a small bowl and let it rest at room temperature until softened (not melted).
Zest an entire lemon (don’t know how? use this tool to make it easy), then cut it in half, and juice one of the halves (if you juice a lot of lemons, this citrus juicer is key!).
Add both the zest and the juice to the bowl with the softened grass-fed butter (bowl 1).
Add the basil, minced garlic (I used 2 tablespoons because I REALLY love garlic!), and about 1/2 teaspoon of salt to bowl 1, containing the butter. Combine all the ingredients really well until a solid mixture is formed and set aside.
Cut each swordfish steak in half to make 4 half-pound portions
Juice the other half lemon into a separate bowl (bowl 2) that is large enough to accommodate the swordfish. Dunk both sides of the steaks in the lemon juice. Set aside for at least a minute.
Heat the avocado oil in heavy large ovenproof skillet over medium-high heat.
While you’re waiting for the oil to get hot, sprinkle the swordfish with salt and garlic granules.
Once the oil heats up, place the swordfish steaks in the pan and sear until browned on one side, about 3-4 minutes.
Flip the steaks over and transfer the skillet to the oven, roasting the fish until just cooked through, about 10 minutes. Be careful not to overcook it.
Remove steaks from the oven. Place the fish onto the dinner plates and set aside.
Add the seasoned butter to same skillet and heat over medium-high heat, scraping up the browned bits, until the mixture is melted and bubbling.
Pour the butter sauce over swordfish and allow the fish to rest for about 2-3 minutes before serving with your choice of sides (scroll down to see a few options).
Enjoy with a nice glass of Sancerre.
SIDE DISH IDEAS:
I served my swordfish with Lundberg Organic White Basmati Rice and steamed and lightly sea-salted sugar snap peas.
Prepare the Lundberg Organic White Basmati Rice according to the directions on the package.
Add 1 1/2 tsp of organic cold-pressed extra virgin coconut oil for each cup of rice and bring pot to a boil.
Once the rice is cooked, remove from heat and add salt to taste and chopped scallions. I usually add 1 large (or 2 small) scallion(s) per cup of rice.
Rinse the sugar snap peas and snip the ends from both sides.
Place them in your bamboo steamer, cover, and place over boiling water for approximately 3-4 minutes.
Uncover, remove from heat and sprinkle with Coarse Pink Himalayan Salt (or Kosher salt) to taste.
ABOUT THE AUTHOR
Victoria Gregory is an Integrative Nutritionist and founder of NEWTRITION NEWYOU. Her focus—whether with private clients, readers of her blog, or her followers on social media— is whole body wellness, incorporating whole-food nutrition, supplementation, exercise, toxin-free living, and mindset coaching. Victoria’s personal mission is to help make the world a healthier place, one person at a time, and she has helped thousands of people find joy and self-love through better eating habits and mindfulness. Learn more about Victoria.
