Seared Swordfish with Burst Tomato Olive Pan Sauce Tips, FAQ & printable recipe

Tips for success

For the best sear, make sure the swordfish is very dry before it hits the pan. Use paper towels to pat it thoroughly, then season just before cooking.

The pan should be hot enough that a drop of water sizzles and evaporates immediately, but not so hot that the butter burns. If the butter starts to brown too quickly, lower the heat slightly.

When adding the cherry tomatoes, resist the urge to stir constantly. Let them sit and blister, then give them a gentle nudge with a wooden spoon to help them burst.

The more they burst, the more juice they release into the sauce. For a thicker sauce, let it bubble for an extra minute or two to reduce slightly before adding the garlic herb butter.

Variations

• Spicy Mediterranean Swordfish: Add a pinch of red pepper flakes or a chopped fresh chili to the pan sauce along with the tomatoes for a gentle heat. Finish with a drizzle of extra virgin olive oil and a handful of chopped parsley.
• Lemon-Herb Swordfish: Replace the garlic herb butter with a lemon-herb butter made by mixing softened butter with lemon zest, minced garlic, and chopped thyme. Add an extra squeeze of lemon juice to the sauce before serving.
• Swordfish with Roasted Peppers: Add 1/2 cup of sliced roasted red peppers along with the tomatoes and olives. The peppers add sweetness and a smoky depth that pairs beautifully with the briny elements.
• Grilled Swordfish with Tomato Olive: Instead of searing in a skillet, grill the swordfish over medium-high heat for 4 to 5 minutes per side. Serve with a fresh relish of chopped tomatoes, olives, capers, red onion, and oregano tossed with olive oil and lemon juice.

Storage and make-ahead

Fridge

Store leftover swordfish and sauce in an airtight container in the refrigerator for up to 2 days.

Freezer

Freeze cooked swordfish and sauce in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.

Reheat

Reheat gently in a skillet over low heat, adding a splash of water or broth to loosen the sauce. Avoid microwaving to prevent the fish from becoming tough.

Leftover swordfish and sauce can be stored in an airtight container in the refrigerator for up to 2 days.

To reheat, gently warm in a skillet over low heat, adding a splash of water or broth if needed to loosen the sauce. Avoid microwaving, as it can toughen the fish.

The garlic herb butter can be made up to 3 days ahead and kept refrigerated, or frozen for up to 3 months.

The lemon slices, capers, and olives can be prepped a day in advance. The swordfish is best cooked fresh, but the sauce can be made ahead and reheated gently.

Serving ideas

Serve the swordfish hot, with the pan sauce spooned generously over the top. A side of crusty bread is essential for soaking up every last bit of the buttery, briny sauce. Roasted potatoes, couscous, or a simple green salad all make excellent accompaniments.

For a more substantial meal, serve the swordfish over a bed of creamy polenta or mashed potatoes. The sauce also pairs well with steamed rice or orzo. Garnish with extra fresh oregano and a squeeze of lemon juice just before serving to brighten the flavors.

Frequently asked questions

Recipe card

Seared Swordfish with Burst Tomato Olive Pan Sauce

Prep 15 minCook 15 minRest 3 minTotal 33 minServes 4

Ingredients

• 4 swordfish steaks, about 1 inch thick (6 oz each)
• 2 tbsp olive oil
• 2 tbsp unsalted butter
• 1 1/2 cups cherry tomatoes
• 2 tbsp capers, drained
• 1/2 cup kalamata olives, pitted and halved
• 1 lemon, sliced into rounds
• 3 tbsp garlic herb butter
• 1/2 cup aged sheep milk cheese, grated (such as Pecorino)
• 2 tbsp fresh oregano leaves
• kosher salt to taste
• freshly ground black pepper to taste

Instructions

1. Grate the aged sheep milk cheese on a box grater into a fluffy pile. Slice the lemon into thin rounds. Have the cherry tomatoes, capers, and kalamata olives ready. Pat the swordfish steaks dry with paper towels and season both sides generously with kosher salt and freshly ground black pepper.
2. Place a large cast iron skillet over medium-high heat and add the olive oil and 1 tablespoon of the unsalted butter. Heat until the butter is foaming and the oil shimmers, but do not let the butter brown.
3. Carefully lay the swordfish steaks in the hot skillet. Cook without moving for 3 to 4 minutes, until a golden-brown crust forms. Flip the steaks and cook for another 3 to 4 minutes on the second side, basting occasionally with the pan butter, until the fish is opaque and flakes easily, and the internal temperature reaches 145°F (63°C). Transfer the fish to a plate and let rest for at least 3 minutes.
4. Reduce the heat to medium. Add the cherry tomatoes, capers, and kalamata olives to the same skillet. Cook, stirring occasionally, for 3 to 4 minutes, until the tomatoes begin to burst and release their juices. Add the lemon slices and garlic herb butter, stirring to melt and combine. Cook for 1 minute more, until the sauce is glossy and fragrant.
5. Return the swordfish steaks to the skillet, nestling them into the sauce. Spoon the burst tomato olive pan sauce over the fish. Sprinkle with the grated sheep milk cheese and fresh oregano leaves. Let everything warm together for 1 minute, then serve immediately.

Contains: fish, milk, sulfites

Estimated nutrition per serving

Calories

480

Protein

42 g

Carbohydrates

10 g

Fat

30 g

Automatic estimate from the ingredient list, not laboratory-verified.