Pan-roasted Swordfish



March 1, 2020 and it’s 50 degrees in Chicago which marks the beginning of Spring! The streets were teeming with people out for a walk, in search of a patio for brunch. Even the weed store was running low from recreational users smoking at the beach. March marks not just Lent but the pre-game to boat season. All the girls and boys are looking at their summer clothes and their winter bods doing the calculus of how much needs come off before the swimwear goes on. This dish will help get you there with lean protein and healthy fats. Swordfish steaks are generally in the freezer section. I found all of this at Trader Joe’s.




1 1/2 cups Castelvetrano olives (or similar mild green olives), pitted and crushed

2 tablespoons fresh lemon juice

¼ cup plus 2 tablespoons olive oil, divided

Kosher salt and freshly ground black pepper

1 swordfish steak per person (8 to 10 ounces each), 1 to 1¼ inches thick

2 garlic cloves, thinly sliced

¼ cup fresh parsley leaves, chive, marjoram, oregano, mint (tender leaves and stems)

2 lemons, halved, for serving

Season the swordfish with salt and pepper. Heat 2 tablespoons olive oil in a 9” skillet over medium-hi heat. Working two at a time, add the swordfish steaks, making sure they’ve got a little space between one another. Cook until the steaks are a deep golden brown on one side, 5 to 7 minutes. Using a fish spatula, flip the steaks and cook until they are equally golden brown on the other side, another 5 to 7 minutes.

2. In a medium bowl, combine the olives, lemon juice, two sprigs of picked  oregano leaves and ¼ cup of the olive oil. Pick the soft herbs place in a separate bowl and season with a little olive oil, s/p.

3. Transfer the fish to a large serving platter or baking dish. Add the garlic to the skillet and cook until just softened, 1 or 2 minutes. Add the olive mixture and remove from the heat.

4. Spoon the olive mixture over the swordfish and let it sit a few minutes.

5. Top fish with soft herb salad, and serve with any extra olive mixture and the lemon halves for squeezing over if you’d like.

0 views
  • White Facebook Icon
  • White Twitter Icon
  • White Instagram Icon
  • White Pinterest Icon
  • White YouTube Icon

1971-present day Chicago