Pan-Seared Swordfish in a Lemon-Garlic-Basil-Butter Sauce

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I remember the first time I ever had swordfish. I was out on the first date with my college boyfriend. I'm not sure which one of them I fell in love with first, but I sure did enjoy that delicious swordfish that night.  

I grew up hating fish, because no matter how my mother prepared it, it reeked and tasted super fishy, something I never got used to. Bleh!

But swordfish was meaty in texture and as non-fishy as fish can get. It frankly tasted more like chicken than fish and I loved it. Swordfish completely changed my outlook on fish and made me more willing to try other types of fish and experiment in the kitchen. Who knew that fish could taste so good?

Fast forward an unmentionable number of years later and I haven't had swordfish in ages... in fact, possibly 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 seems to intimidate me when I see it at the grocery store... that is until yesterday, when there were three key words that drew me in: Wild-Caught and SALE!  At that point, 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. Of course, once I got home, I saw my overgrown basil plant and thought that would be a great addition... and then some garlic, because, well... garlic!!!

In the end, it was divine.  My family devoured it, and my 8 year old daughter asked for seconds, which for the record, rarely ever happens. So for those of you who are interested, here's what I did. If you want to glance at the recipe in full, you can find a printable version at the bottom of this page. I hope you enjoy!

 

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EASY ILLUSTRATED INSTRUCTIONS:

1.  P reheat your oven to 400 degrees.     2.  Take the  unsalted, grass-fed butter  out of the refrigerator, put it into a small bowl and let it rest at room temperature until softened. 

1.  Preheat your oven to 400 degrees.  

2.  Take the unsalted, grass-fed butter out of the refrigerator, put it into a small bowl and let it rest at room temperature until softened. 

3.  While your oven is preheating, zest an entire lemon, then cut it in half, juicing 1/2 of it into a small bowl.  4.  Then to the same bowl add all of the zest from that one lemon, 4 tablespoons of softened (not melted) grass-fed butter, 2 tablespoons of freshly minced basil, 1 tablespoon of very finely minced garlic (I used about 1 1/2 because I REALLY love garlic!), and 1/2 teaspoon of salt.   5.  Combine all the ingredients really well until a solid mixture is formed and set aside until later. 

3.  While your oven is preheating, zest an entire lemon, then cut it in half, juicing 1/2 of it into a small bowl.

4.  Then to the same bowl add all of the zest from that one lemon, 4 tablespoons of softened (not melted) grass-fed butter, 2 tablespoons of freshly minced basil, 1 tablespoon of very finely minced garlic (I used about 1 1/2 because I REALLY love garlic!), and 1/2 teaspoon of salt. 

5.  Combine all the ingredients really well until a solid mixture is formed and set aside until later. 

6.  Cut each swordfish steak in half (if you bought two 2 lb steaks).  7.   Juice the other half lemon into a separate bowl that is large enough to accommodate the swordfish and dunk both sides of each piece of fish into the lemon juice and set aside for at least a minute. 

6.  Cut each swordfish steak in half (if you bought two 2 lb steaks).

7.   Juice the other half lemon into a separate bowl that is large enough to accommodate the swordfish and dunk both sides of each piece of fish into the lemon juice and set aside for at least a minute. 

8.   Sprinkle the swordfish with   Coarse Pink Himalayan Salt   (or   Kosher salt  ) and liberally cover them with   garlic powder .   9.   Heat your   Organic First Cold Pressed EVOO    in   heavy large ovenproof skillet   over medium-high heat.   When hot, add the steaks and s ear until browned, about 3-4 minutes.  10.  Flip the swordfish steaks over and transfer the skillet to the oven, roasting the fish until just cooked through, about 10 minutes. 

8.  Sprinkle the swordfish with Coarse Pink Himalayan Salt (or Kosher salt) and liberally cover them with garlic powder

9.  Heat your Organic First Cold Pressed EVOO  in heavy large ovenproof skillet over medium-high heat.   When hot, add the steaks and sear until browned, about 3-4 minutes.

10.  Flip the swordfish steaks over and transfer the skillet to the oven, roasting the fish until just cooked through, about 10 minutes. 


 

No time to make bone broth?  Use this Great Lakes Gelatin product (which I personally love and use twice daily).  It is made from grass-fed beef bones and provides many of the same benefits as bone broth.  I swear by it (and use twice daily) to reduce joint pain and inflammation, improve digestionregulates metabolism, strengthen my hair and nails, and even reduce cellulite!

 

11.  Take the swordfish steaks out of the skillet and set aside for a moment.      12.    Add your seasoned butter to same skillet

11.  Take the swordfish steaks out of the skillet and set aside for a moment.  

12.  Add your seasoned butter to same skillet

13.  C  ook the seasoned butter over medium-high heat, scraping up the browned bits, until the mixture is melted and bubbling.     14. Pour butter sauce over swordfish, allow it to rest for about 2-3 minutes and then serve. 

13.  Cook the seasoned butter over medium-high heat, scraping up the browned bits, until the mixture is melted and bubbling.

14. Pour butter sauce over swordfish, allow it to rest for about 2-3 minutes and then serve. 

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SIDE DISH IDEAS:

I chose to serve my swordfish with Lundberg Organic White Basmati Rice and steamed and lightly salted sugar snap peas.  

1.  Prepare the  Lundberg Organic White Basmati Rice  according to the directions on the package.   2.  Add 1 1/2 tsp of  organic cold-pressed extra virgin coconut oil  for each cup of  rice  and bring pot to a boil.  3.  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.     

1.  Prepare the Lundberg Organic White Basmati Rice according to the directions on the package. 

2.  Add 1 1/2 tsp of organic cold-pressed extra virgin coconut oil for each cup of rice and bring pot to a boil.

3.  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.  

 

1.  Rinse the sugar snap peas and snip the ends from both sides.  2.  Place them in your  bamboo steamer , cover, and place over boiling water for approximately 3-4 minutes.    3.  Uncover, remove from heat and sprinkle with  Coarse Pink Himalayan Salt  (or  Kosher salt ) to taste.

1.  Rinse the sugar snap peas and snip the ends from both sides.

2.  Place them in your bamboo steamer, cover, and place over boiling water for approximately 3-4 minutes.  

3.  Uncover, remove from heat and sprinkle with Coarse Pink Himalayan Salt (or Kosher salt) to taste.

Recipe

PAN-SEARED SWORDFISH IN A LEMON-GARLIC-BASIL-BUTTER SAUCE

Serves 4

 

Ingredients

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  • 2 swordfish steaks, 1-inch thick (about 2 lbs)
  • 4 tablespoons 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 tablespoon garlic, very finely chopped
  • 1/2 teaspoon salt
  • 2 tablespoons minced fresh basil
  • Organic First Cold Pressed EVOO 
  • Garlic Powder (if you use garlic powder on everything, like I do, the link takes you to a great brand and a terrific deal)
  • Coarse Pink Himalayan Salt (or Kosher salt) and freshly ground black pepper

 

Ingredients for Optional Side dishes

 

Directions

1.  Preheat your oven to 400 degrees Fahrenheit. 

2.  Remove your unsalted, grass-fed butter  from the refrigerator and put it into a small bowl. Let it rest at room temperature until softened (not melted). 

3.  Zest an entire lemon (here's a great lemon zest and cheese grater tool to always have in your kitchen), then cut it in half, juicing 1/2 of it (if you juice a lot of lemons, this citrus juicer is key!).  Add both the zest and the juice to the same bowl with the softened grass-fed butter.  Juice the other 1/2 of the lemon and set aside in a separate bowl.

4.  Then to the same bowl add all of the zest from that one lemon, 4 tablespoons of softened (not melted) grass-fed butter, 2 tablespoons of freshly minced basil, 1 tablespoon of very finely minced garlic (I used about 1 1/2 because I REALLY love garlic!), and 1/2 teaspoon of salt. 

5.  Combine all the ingredients really well until a solid mixture is formed and set aside until later. 

6.  Cut each swordfish steak in half (if you bought two 2 lb steaks).

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Healthy, Green Cookware: No Metals, No Leaching!  100% Ceramic cookware by Xtrema guarantees safer preparation and healthier eating. The cookware is lead, cadmium, heavy toxic metal, PFOA & PTFE FREE, with no unsafe non-stick coating.  Can you say that about YOUR pots and pans?  Click on photo above or below to go to their website and take advantage of their LABOR DAY SALE!

7.   If you haven't yet, Juice the remaining 1/2 lemon into a separate bowl that is large enough to accommodate the swordfish and dunk both sides of each piece of fish into the lemon juice and set aside for at least a minute.

8.  Sprinkle the swordfish with Coarse Pink Himalayan Salt (or Kosher salt) and liberally cover them with garlic powder, then add the steaks to the skillet. 

9.  Heat up your Organic First Cold Pressed EVOO  in heavy large ovenproof skillet over medium-high heat.

10.  Sear until browned, about 3-4 minutes.

Healthy, Green Cookware: No Metals, No Leaching

11.  Flip the swordfish steaks over and transfer the skillet to the oven, roasting the fish until just cooked through, about 10 minutes. 

12.  Take the swordfish steaks out of the skillet and set aside for a moment.  

13.  Add your seasoned butter to same skillet and heat over medium-high heat, scraping up the browned bits, until the mixture is melted and bubbling. 

15. Pour the butter sauce over swordfish ad allow the fish to rest for about 2-3 minutes before serving. 

Note:  If you prefer to grill your swordfish rather than pan-sear and bake it, substitute steps 9 and 10 above by the following: 

Oil the grill grates and add the steaks, grilling them until opaque throughout, 3-1/2 to 4-1/2 minutes per side. To avoid drying out the fish, do not leave unattended.