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Palmer’s Direct To You Market
900 Jefferson Road, 14623

(585) 272-9470

Palmer’s Direct To You Market
900 Jefferson Road, Rochester, NY 14623
(585) 272-9470

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Pan-Seared Swordfish with Tropical Salsa
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Pan-Seared Swordfish with Tropical Salsa

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Pan-Seared Swordfish with Tropical Salsa

Pan-seared swordfish steaks topped with a fresh tropical salsa made from pineapple, tomatoes, and cilantro.
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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.

  • Author: Palmer’s Direct To You Market
  • 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

Scale

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)
Food Safety Notice: Always wash hands and sanitize surfaces before and after handling raw meat, poultry, or seafood. Use separate cutting boards for raw proteins and ready-to-eat foods. USDA recommends whole muscle beef and lamb reach 145°F with a 3-minute rest, fish reach 145°F, and all poultry reach 165°F. Temperatures noted for whole muscle beef, lamb, and fish reflect culinary preference and may differ from federal guidelines. Ground meat of any kind must always reach 160°F. Consuming undercooked meat, poultry, or seafood may increase your risk of foodborne illness.