Lemon-Peppercorn Pan-Roasted Swordfish

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SEA STEAK! Believe it.

This recipe is super quick. The garlic topping has an awesome crunch that adds to the overall texture and flavor of this fish making it mouthwatering AND impressive.

Do work, dudes, this one’s got it all – quick, healthy, delicious, impressive, and totally bachelor friendly.

Nutritional Info: Each fillet: 596 Calories, 44g Fat, 4g Carb, 36g Protein – Calculated using margarine instead of butter.

Cook Time:
20 min

Ingredients:
2 4-6 oz. swordfish steaks
2 tablespoons olive oil
1/2 teaspoon lemon juice
1/2 teaspoon peppercorn (easiest to buy the “Peppercorn Medley” grinder from the store)
1/4 cup room-temperature butter (or margarine)
2 tablespoons minced (fresh if you can) garlic
2 teaspoons fresh (or dried) chopped parsley – you can substitute with Italian seasoning

What You’ll Need:
1 oven-safe skillet
1 small mixing bowl

Reference Photos:

Directions:

1. Preheat oven to 400 degrees.
2. Mash together the garlic, butter, lemon juice, and parsley.
3. Heat your oven-safe skillet on medium high. Let heat for a minute or so, in the mean-time, sprinkle some peppercorn and a bit of salt onto the steaks.
4. Add olive oil to the skillet. Then, add fish and sautee for 3 minutes.
5. Flip fish and immediately transfer to oven. Cook at 400 degrees for 10 minutes.
6. Take out fish and plate separately. Add butter/garlic mash to the pan and satuee on medium high, stirring continuously, scraping up the browning bits from the bottom of the pan and stirring back into the sauce.
7. Once the sauce is browned (about 6 or 7 minutes) – spoon over the fish and serve.

Also – if you have the option, always try to support sustainable fisheries. It’s a bit more effort, but well worth it to make sure this fish exists the next time we want to make it. Check this site out for more info: Seafood Watch. Enjoy, dudes!