Palmer’s Direct To You Market
Pan-Seared Swordfish with Tropical Salsa
This Pan-Seared Swordfish with Tropical Salsa is a fresh and vibrant dish that’s perfect for a light and flavorful meal. The swordfish steaks are seared to perfection and topped with a refreshing salsa made from pineapple, tomatoes, and cilantro, adding a burst of tropical flavors.
- Prep Time: 10 min
- Cook Time: 10 min
- Total Time: 20 min
- Yield: 2 servings 1x
- Category: Main Course
- Method: Pan – Searing
- Cuisine: American
Ingredients
1 lb fresh swordfish steaks
0.25 cup diced tomatoes
0.25 cup red onion, diced
1 cup pineapple, diced
0.25 cup cilantro, chopped
2 tbsp lemon juice
Salt and pepper, to taste
2 tbsp olive oil (for searing)
Instructions
Prepare Salsa: In a bowl, combine diced tomatoes, red onion, pineapple, and cilantro. Add lemon juice, mix thoroughly, and set aside to marinate.
Season Swordfish: Season swordfish steaks with salt and pepper on both sides.
Heat Pan: Heat olive oil in a heavy skillet over medium-high heat.
Sear Swordfish: Sear the swordfish steaks in the hot pan for three minutes on one side.
Cook Through: Flip the steaks and cook for an additional three to five minutes, or until fully cooked and tender. Be careful not to overcook the fish.
Serve: Top the seared swordfish with the tropical salsa and serve immediately. Enjoy!
Notes
Cooking Tip: Swordfish is best when cooked to medium-rare. Avoid overcooking to maintain its moist and tender texture.
Serving Suggestion: Pair with a side of steamed rice or a light salad for a balanced meal.
Optional Garnish: Add a squeeze of fresh lime juice over the top for an extra burst of citrus flavor.
Nutrition
- Serving Size: 1 swordfish steak with salsa
- Calories: Approximately 300-350 calories per serving (depending on specific ingredient brands and measurements)