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How to Pan Sear Swordfish


Swordfish is a delicate fish that is packed with rich nutrients and  Omaha Steaks Swordfish Steaks are no exception! Full of flavor our thick and tasty swordfish steaks are a real gourmet treat. Follow the steps below to learn how to pan sear swordfish.

How to Pan Sear Swordfish

Swordfish may sound exotic and hard to cook, they are remarkably easy fish to prepare. Enjoy a perfectly pan seared swordfish steak in just a few simple steps.

1. Thaw Swordfish Steaks

Each steak comes to you individually vacuum-sealed for maximum safety and cooking convenience. Before cooking your swordfish, each steak will need to thaw using one of two methods: refrigerator thawing for 12-24 hours or the cold-water method. For faster thawing, remove steaks from packaging and place them in a sealable plastic bag. Be sure to remove as much air from the bag as possible and immerse in cold water for approximately 30 minutes.

2. Prep and Season Swordfish

Once the swordfish is thawed, brush the fish with melted butter or oil, this will help to prevent any moisture loss. The incredible flavor of swordfish allows you to season to your heart’s content with minimal risk of covering up that delicious seafood taste. Season with salt and pepper, Omaha Steaks Seafood Rub with Citrus & Herb, or your favorite seafood marinade.

3. Preheat Pan to High Heat

Once your swordfish steaks are prepped, preheat your pan on high with 1 teaspoon of cooking oil per portion.

Tips for Keeping Swordfish from Sticking to Pan

When cooking swordfish in a pan, you want to try to keep the fish from sticking to the pan, simply add oil to the pan as it preheats on high heat. Be sure to watch carefully and if the oil begins to smoke you know it’s too hot. Brushing the fish with melted butter or oil before cooking also helps you flip the swordfish steaks with ease.

4. Pan Sear Swordfish

To pan sear swordfish, place your steaks in the preheated pan skin side down, allowing your fish to cook more evenly.  Sauté the first side for 4-5 minutes. Flip and sauté the second side for another 3-4 minutes. To help aid in the cooking process, check out our Omaha Steaks mobile app with a cooking timer or our seafood cooking chart. Plate with your favorite side and enjoy!

Other Ways to Cook Swordfish

Editor’s Note: This post was updated in December, 2021 for freshness and comprehensiveness.

How to Pan Sear Swordfish


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