Spain on a Fork > All Recipes > Main Dishes > Pan Seared Swordfish Steaks with Mixed Herbs
All Recipes, Main Dishes / October 17, 2017

Pan Seared Swordfish Steaks with Mixed Herbs

– Pan Seared Swordfish Steaks with Mixed Herbs –

I´m always looking for new healthy proteins to cook up, just to make my meal plan for the week a little bit more exciting. Most people (and I was guilty of this) find a couple of recipes that they like, and just cook them every week for months to come. This is a routine way too many people do, and you know what? life is too short to always eat the same stuff. Now, fish is the main protein that we eat in my household, and I try to mix it up, having 2 kids that are 10 and 7, fish is not their favorite thing (unless it´s fish sticks 🙂 ), so when I do make it, it better be good! This recipe for pan seared swordfish steaks with mixed herbs is the classic example. This dish is loaded with flavor, it´s super healthy, and when you pair it up with a tossed green salad and some roasted potatoes, you have a winner. My family, and yes this includes my kids, love this recipe, and I don´t make it as often as I should, but hey, it´s all about mixing it up every week. Watch the video below on how to make these pan seared swordfish steaks with mixed herbs or print out the recipe card below, and start mixing up your weekly meal plans with some exciting dishes. Salud!

Watch the Video Below on How to Make Pan Seared Swordfish Steaks with Mixed Herbs

Pan Seared Swordfish Steaks with Mixed Herbs

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Author Albert Bevia @ Spain on a Fork


  • 2 Fresh Swordfish Steaks
  • 2 Tbsp Extra Virgin Spanish Olive Oil
  • 1/2 Tsp Dried Thyme
  • 2 Tbsp Freshly Chopped Parsley
  • 1/2 Cup White Wine
  • 2 Tsp Fresh Lemon Juice
  • Sea Salt
  • Freshly Cracked Black Pepper


  1. Season 2 fresh swordfish steaks that are about 1/2 inch thick with sea salt and freshly cracked black pepper on both sides
  2. Heat a non-stick frying pan with a medium-high heat and add 2 tablespoons of extra virgin Spanish olive oil to the pan
  3. Once the oil get´s hot add the swordfish steaks to the pan, after cooking for 3 minutes flip the swordfish steaks around, then sprinkle some dried thyme on top of each steak, add 1/2 cup of white wine to pan, and about 2 tablespoons of fresh lemon juice, cook for another 3 minutes (6 minutes total) and transfer the swordfish steaks from the pan to a dish, turn the fire off and add some fresh parsley to the pan, mix with the sauce
  4. Top each swordfish steak with the sauce in the pan, garnish with fresh parsley and some lemon wedges
  5. Enjoy!

Recipe Notes

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