Pan-Seared Swordfish Recipe

This pan-seared swordfish recipe is one of my go-to quick meals that's elegant enough to serve at a dinner party. Thick swordfish steaks are brushed with olive oil, seasoned simply with salt and pepper, and seared in a hot skillet. In just a few minutes, the fish develops a golden-brown crust while staying tender, juicy, and meaty inside. It’s an easy, foolproof swordfish recipe that delivers restaurant-quality results right at home! If you’ve enjoyed some of my other seafood favorites—like blackened grouper or pan-seared mahi mahi—you already know this recipe will be just as delicious and reliable.

Why I Love This Swordfish Recipe

I first fell in love with swordfish on a beach trip with my family in Hilton Head, SC. My dad had been raving about the seafood, so I decided to try something new and ordered swordfish at a fish camp restaurant we were at for dinner. It was so flavorful and my favorite meal on the trip, so I knew I had to recreate something like it at home. I tried making a bunch of swordfish recipes until I mastered this pan-seared method. 

Swordfish is now one of my absolute favorite types of seafood to cook because it’s hearty, meaty, and satisfying—almost like a steak from the sea. Unlike more delicate fish, swordfish holds up really well in a hot pan, which makes it perfect for this simple yet impressive pan seared swordfish recipe. All you really need is a hot skillet, a drizzle of olive oil, and just salt and pepper to achieve a golden, crisp crust with a tender, juicy center and more flavor than you could imagine.

What makes this swordfish recipe even better is that the fish tastes great served with a number of different things. I’ll serve it with a cauliflower steak for a light and healthy meal, slice it over a fresh salad for lunch, or dress it up with a lemon butter sauce or tomato salsa when I want something that feels restaurant-quality. It’s a dish that looks and tastes elegant but couldn’t be easier to make.

Don't just take my word for it though, here's what one of our readers who made it had to say about it:

This pan seared swordfish recipe was the best swordfish I've ever had in my life. It was flakey, tender, and moist...basically just melt in your mouth like butter. MmmMMMMM!!!

Ingredients You’ll Need

• 2 tablespoon olive oil
• 2 swordfish fillets, 1-inch thick (about 6 oz each)
• Kosher salt
• Freshly ground black pepper

Pick up some extra swordfish fillets and a few other ingredients from the grocery store and use them to try this air fryer swordfish recipe next!

How To Make Pan-Seared Swordfish

Step 1 – Prep the Fish

Pat the swordfish fillets thoroughly dry with paper towels. Season generously on both sides with kosher salt and freshly cracked black pepper.

Step 2 – Heat the Skillet

Heat olive oil in a large oven-safe skillet over medium-high heat until shimmering hot but not smoking.

Step 3 – Sear the First Side

Place the swordfish fillets in the skillet and cook, without moving them, for 3 minutes until a golden-brown crust forms on the bottom side.

Step 4 – Flip and Finish

Flip the fillets and cook them on the second side for 3–4 minutes until the crust is golden and the center is opaque.

Step 5 – Rest and Serve

Transfer the swordfish to plates and let the fish rest 2 minutes before serving. Pair with lemon wedges for squeezing on top, fresh herbs for a boost of flavor, or your favorite side dish to complete the meal.

Expert Tips For a Perfect Swordfish Recipe

• Dry the fish well before searing. Moisture is the enemy of a good crust. Patting swordfish completely dry ensures the salt and pepper stick and the surface browns instead of steaming. I’ll sometimes let the fillets rest on paper towels for 10 minutes before cooking for the best results.
• Season simply but generously. Swordfish is rich and meaty, so it can handle more salt than delicate fish like sole or cod. A good sprinkle of kosher salt and coarse black pepper brings out its natural flavor. If you prefer, add a pinch of smoked paprika or garlic powder for subtle extra depth.
• Use a heavy skillet. A stainless steel skillet or cast-iron pan holds heat better than nonstick, which helps create that even golden crust. Preheat the pan long enough so the oil shimmers before you add the fish.
• Don’t move the fillets too soon. Resist the urge to peek—swordfish releases naturally from the pan once the crust has formed. If it’s sticking, give it 30 more seconds. This patience is the difference between a professional sear and a torn fillet.
• Check doneness carefully. Swordfish is best just cooked through—opaque in the center but still juicy. Overcooking dries it out quickly. An instant-read thermometer should read 130–135°F in the thickest part; it will carry over to about 140°F as it rests.
• Add a finishing touch. Swordfish pairs well with acid and fat. A squeeze of lemon juice, a drizzle of herbed olive oil, or a spoonful of garlic butter elevates the dish from simple to restaurant-worthy.
• Serve immediately. Swordfish is at its best hot from the skillet with its crust still crisp. If you're waiting to serve it, put the swordfish on a plate and tent it loosely with foil (not tightly, which makes it steam).

Variations To Try

• Mediterranean-Style Swordfish – Add oregano, lemon zest, and a drizzle of olive oil before serving.
• Spicy Swordfish – Sprinkle cayenne or red pepper flakes along with the salt and pepper.
• Garlic Butter Swordfish – Finish the fillets in the skillet with 1 tablespoon of butter and 1 minced garlic clove.
• Herb-Crusted Swordfish – Add chopped parsley and thyme to the salt and pepper rub, and rub it into the fish so it forms a crust when searing.

Pan-Seared Swordfish Recipe FAQs

How do I know swordfish is fresh?

Fresh swordfish should have moist, firm flesh and a clean, briny smell, similar to the ocean. The color should be a light pink to ivory, sometimes with a slight reddish tint. Avoid any fillets that look dull, dry, or have a strong “fishy” odor, as that’s a sign the fish is past its prime. If buying swordfish steaks, check that the bloodline (the dark streak in the center) is bright red rather than brown.

Can I cook swordfish in advance?

Swordfish tastes best served right after cooking when the crust is crisp and the center is juicy. If you need to make it ahead, undercook it slightly and reheat gently in a skillet with a splash of olive oil for 2 minutes per side. Avoid microwaving, which can make the texture rubbery.

How do I store leftover swordfish?

Store cooked swordfish in an airtight container in the refrigerator for up to 3 days. To reheat, warm it gently in a skillet over low heat with a little olive oil to preserve moisture. You can also flake cold leftover swordfish into pasta, salads, or tacos rather than reheating it as a whole steak to avoid drying it out.

What’s the best oil for searing swordfish?

Olive oil is a great choice for flavor, but because searing requires high heat, oils with a higher smoke point—like avocado oil, grapeseed oil, or canola oil—are excellent alternatives. They’ll give you that golden-brown crust without burning. For an extra buttery flavor, you can finish the sear with a pat of butter and a squeeze of lemon juice.

Can I grill swordfish instead of pan-searing?

Yes! Swordfish is one of the best fish for grilling because it’s firm and meaty, so it won’t fall apart on the grill. Brush the swordfish steaks with oil, season with salt and pepper (or your favorite spice blend), and grill over medium-high heat for 3–4 minutes per side, depending on thickness. The outside should be nicely charred while the inside stays tender and juicy.

Is swordfish healthy?

Yes. Swordfish is an excellent source of lean protein, omega-3 fatty acids, vitamin D, and selenium. It’s naturally low in carbs and makes a nutritious option for a heart-healthy or low-carb diet. Because swordfish is a larger predatory fish, it’s best enjoyed in moderation due to higher mercury levels.

My Final Thoughts On This Swordfish Recipe

This quick and easy pan-seared swordfish is proof that simple techniques make the best meals. With just salt, pepper, oil, and a hot skillet, you can turn two swordfish steaks into a restaurant-worthy dinner in 10 minutes. Serve it with a lemon wedge, a side salad, or roasted vegetables for an easy, elegant meal you’ll want to make again and again. Try serving this for dinner next time you're hosting and watch the compliments pour in! If you try it, leave a comment and review below. I'd love to hear your thoughts and how this recipe turned out for you.

More Seafood Recipes To Try

• Panko crusted cod
• Roasted branzino
• Shrimp casserole
• Salmon stew
• Salmon sushi bake
• Seafood rice