This easy Citrus Pan-Seared Swordfish is coated in citrus zest, seared to perfection, and finished with diced green onions and freshly squeezed citrus juice.
Are you trying to add more seafood into your diet? Have you been eating loads of salmon and white fish, and want to shake things up? Try swordfish.* It’s meaty, has a texture similar to ahi tuna, and is incredibly flavorful. Plus– it’s EASY. This Citrus Pan-Seared Swordfish is marinated in citrus juices, coated in zest, and quickly pan-seared.
Recently, I’ve been working extra hard to make sure I get more protein than normal. Why? The husband and I are planning another ‘National Park Extravaganza!’ (Exciting, right?!) If you followed along last summer, you (might) know that we hiked part of the Grand Canyon… and it was the most incredible, gorgeous beast of a hike EVER. Hiking half of the canyon just wasn’t enough– I want to see the whole thing!
What does the Grand Canyon have to do with protein? Well, to hike the Grand Canyon successfully– you have to train. That means lots of extra time at the gym, and while I was eating my normal, ‘mostly vegetarian with a bit of seafood’ diet, I just wasn’t getting enough protein for my muscles to heal. (Or at least that’s what my personal trainer friend tells me.)
Some of you might be thinking, “You can TOTALLY get enough protein without fish!” and I definitely respect that– but I’m not organized enough to make it happen. It just wasn’t working for me! So, I’ve been eating more seafood than normal, and have been on the hunt for new seafood recipes. Meaty fish like swordfish and ahi tuna have been fantastically filling dinner options.**
Making Pan-Seared Swordfish
To make this Citrus Pan-Seared Swordfish, start by zesting and juicing a lemon and an orange. Reserve the zest, and pour the juice over the swordfish steaks. Let the steaks marinate for about 10 minutes. Next, heat oil in a sauté pan on medium-high heat until it’s shimmering. Take the fish out of the marinade, and sprinkle both sides of the steaks with salt.
Then, rub the reserved citrus zest on both sides of your swordfish. Sear the swordfish for about 3 minutes per side, and then serve it with a squeeze of fresh citrus juice and some diced green onion. Serve it immediately, while it’s still piping hot, and enjoy!
**A Note on Seafood Safety and Mercury: Swordfish is delicious, but keep it mind that since it’s at the higher end of the ocean’s food chain, it’s likely to have higher mercury levels than some other fish. This is a fish to enjoy on special occasions, not on a daily basis.
Citrus Pan-Seared Swordfish
Quick Pan-Seared Seafood for Date Night
- 2 swordfish steaks (about 4oz per steak)
- 1 TB olive oil
- 1 tsp sea salt
- 1 lemon, zested and juiced
- 1 orange (or blood orange), zested and juiced
- 1 orange or lemon, cut into wedges or slices, for serving
- diced green onion, to serve
Marinate swordfish steaks in the lemon and orange juice for about 10 minutes.
Heat oil in a sauté pan over medium-high heat until oil begins to shimmer.
Remove steaks from marinade, and salt both sides of the steaks. Next, rub the lemon and orange zest onto both sides of the steaks. (If any zest falls off, just sprinkle it onto the steaks while they cook.)
Set swordfish onto the sauté pan, set a timer for 3 minutes, and don't touch the fish until the 3 minutes have passed.
Using a thin metal spatula, flip the steaks and sear them for about 3 more minutes. The steaks should be cooked through, but still juicy.
Finish the fish by squeezing a little fresh orange or lemon juice over the fish, and topping with fresh diced green onion.
*Calorie Information was calculated per serving using My Fitness Pal.
This recipe was inspired by the Trader Joe’s ‘Lemon Pepper Butter Grilled Swordfish’ recipe on their swordfish packaging.