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

Tips for success

For the best crust, make sure the skillet is smoking hot before adding the fish. The butter may brown slightly, which is fine — it adds a nutty flavor.

If the butter starts to burn, lower the heat slightly. Use a fish spatula to flip the steaks gently, keeping the crust intact. The fish is delicate, so handle it with care.

Let the fish rest for a minute after cooking — it will finish cooking gently and stay juicy. The sauce will thicken slightly as it sits.

If you want a more intense lemon flavor, add extra lemon rounds or a squeeze of juice at the end. The grated cheese is best added just before serving so it stays fluffy and doesn't melt into the sauce.

Variations

• Add a Spicy Kick: Add a pinch of red pepper flakes with the garlic herb butter for a subtle heat that complements the briny olives and capers.
• Use Different Fish: Halibut, mahi-mahi, or even thick salmon fillets work well in this recipe. Adjust cooking times accordingly — thinner fillets cook faster.
• Make it Dairy-Free: Use a dairy-free butter substitute and omit the grated sheep milk cheese. The sauce will still be rich and flavorful.
• Add White Wine: Deglaze the pan with 1/4 cup dry white wine after searing the fish, before adding the tomatoes. Let it reduce for a minute to add depth.

Storage and make-ahead

Fridge

Store leftovers in an airtight container in the refrigerator for up to 2 days.

Freezer

Freeze cooked swordfish in an airtight container for up to 1 month. Thaw overnight in the refrigerator and reheat gently.

Reheat

Reheat in a skillet over medium-low heat, adding a splash of water or broth to keep the sauce moist. Avoid microwaving, which can dry out the fish.

Store any leftovers in an airtight container in the refrigerator for up to 2 days. The fish will continue to cook slightly as it cools, so reheat gently to avoid drying it out.

The garlic herb butter can be made up to 3 days ahead and kept in the refrigerator. The lemon can be sliced and the cheese grated a day in advance. Store them separately in airtight containers.

Serving ideas

Serve the swordfish steaks with a generous spoonful of the tomato-olive-caper sauce over the top. The lemon rounds and fresh oregano add a bright, aromatic finish.

A side of crusty bread is perfect for soaking up the buttery pan juices, or serve with a simple green salad or roasted potatoes.

This dish pairs well with a crisp white wine like Sauvignon Blanc or a light red like Pinot Noir. For a complete Mediterranean meal, add a side of couscous or orzo tossed with olive oil and herbs.

The cheese is optional but highly recommended — it adds a salty, nutty contrast to the briny olives and sweet tomatoes.

Frequently asked questions

Recipe card

Seared Swordfish Steaks with Burst Tomato Caper Pan Sauce

Prep 10 minCook 15 minTotal 25 minServes 2

Ingredients

• 2 thick swordfish steaks (about 6 oz each)
• 2 tbsp olive oil
• 1 tbsp butter
• 1 cup cherry tomatoes
• 1/2 cup kalamata olives, pitted
• 2 tbsp capers, drained
• 2 tbsp garlic herb butter
• 1 lemon, sliced into rounds
• 1/2 cup grated aged sheep milk cheese
• 2 tbsp fresh oregano leaves
• kosher salt to taste
• black pepper to taste

Instructions

1. Slice the lemon into thin rounds and set aside. Grate the aged sheep milk cheese on a box grater into a fluffy pile. Pat the swordfish steaks dry with paper towels and season both sides generously with kosher salt and black pepper.
2. Place a cast iron skillet over medium-high heat and add the olive oil and butter. Heat until the butter foams and then subsides, but before it browns.
3. Lay the swordfish steaks in the hot skillet. Sear without moving for 3 to 4 minutes until a deep golden crust forms. Flip and sear the other side for another 3 to 4 minutes, basting with the buttery juices. Cook until the internal temperature reaches 145°F (63°C).
4. Add the cherry tomatoes, kalamata olives, and capers to the skillet around the swordfish. Let them cook for 2 to 3 minutes, stirring occasionally, until the tomatoes start to blister and burst.
5. Add the garlic herb butter to the skillet and stir into the tomato mixture. Spoon the bubbling butter and pan juices over the swordfish to baste. Cook for another minute until the butter is melted and fragrant.
6. Scatter the lemon rounds and fresh oregano over the skillet. Spoon the burst tomato olive pan sauce over the swordfish. Lift a glistening piece onto plates and top with the grated sheep milk cheese. Serve immediately.

Contains: fish, milk

Estimated nutrition per serving

Calories

520

Protein

40 g

Carbohydrates

12 g

Fat

34 g

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