Pan-Seared Swordfish with Sautéed Spinach

Pan-Seared Swordfish with Sautéed Spinach is a light yet satisfying dish featuring golden-browned swordfish steaks seasoned with spices and served over a bed of garlicky wilted spinach. A drizzle of lemony pan sauce ties the dish together with vibrant, savory notes.

Why You’ll Love This Recipe

This recipe is both elegant and practical—perfect for a quick dinner yet refined enough for guests. The swordfish offers a meaty, firm texture, while the sautéed spinach adds freshness and balance. With just one pan and a few staple ingredients, you’ll create a restaurant-quality seafood dish in under 30 minutes.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• swordfish steaks (6–8 oz each)
• olive oil
• lemon juice
• smoked paprika
• garlic powder
• salt and pepper to taste
• fresh spinach
• garlic, minced
• unsalted butter
• chicken or vegetable broth
• Optional: crushed red pepper flakes

Directions

1. Pat the swordfish steaks dry. Season both sides with smoked paprika, garlic powder, salt, and pepper.
2. Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Sear the swordfish steaks for 3–4 minutes per side until cooked through and golden brown. Remove and set aside.
3. In the same skillet, add the remaining tablespoon of olive oil and the butter. Sauté minced garlic until fragrant, about 30 seconds.
4. Add the fresh spinach and toss gently until wilted.
5. Pour in the broth and lemon juice. Simmer for 1–2 minutes to slightly reduce the sauce.
6. Plate the wilted spinach in the center of each dish. Place the swordfish steaks on top and spoon the pan sauce over them.
7. Garnish with crushed red pepper flakes if desired. Serve immediately.

Servings and Timing

Servings: 2 servings
Prep Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Calories per serving: Approximately 380 kcal

Variations

• Citrus Upgrade: Add orange zest or a splash of white wine to the pan sauce for a bright twist.
• Herb Finish: Sprinkle with fresh parsley, dill, or chives before serving.
• Greens Swap: Replace spinach with kale or Swiss chard, adjusting the sauté time as needed.
• Spicy Version: Add sliced chili peppers or double the red pepper flakes for more heat.
• Grilled Option: Grill the swordfish instead of searing for a smoky, charred flavor.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 2 days.
To reheat, warm gently in a skillet over medium-low heat with a splash of broth or water to prevent drying out. Avoid microwaving, as it may overcook the fish and alter texture.

FAQs

What does swordfish taste like?

Swordfish has a mildly sweet, clean flavor and a dense, meaty texture similar to tuna or halibut.

Can I use frozen swordfish?

Yes, but make sure it is fully thawed and patted dry before seasoning and cooking.

Is swordfish healthy?

Yes, swordfish is high in protein and omega-3 fatty acids. However, it should be consumed in moderation due to potential mercury content.

What can I use instead of swordfish?

Tuna steak, halibut, or mahi-mahi are good substitutes for swordfish in this recipe.

Can I use pre-washed bagged spinach?

Yes, pre-washed baby spinach works perfectly and saves prep time.

What’s the best skillet for searing swordfish?

A cast iron or heavy-bottomed stainless steel skillet works best for an even sear.

How do I know the swordfish is fully cooked?

It should be opaque and flake easily with a fork. Internal temperature should reach 145°F (63°C).

Can I make this dairy-free?

Yes, use a dairy-free butter substitute or simply omit the butter and use more olive oil.

What should I serve with this dish?

Steamed rice, couscous, or roasted potatoes pair well as side dishes.

Can I make this ahead of time?

The spinach can be prepared in advance, but the swordfish is best cooked fresh to retain its texture and moisture.

Conclusion

Pan-Seared Swordfish with Sautéed Spinach is a quick, nutritious, and refined meal perfect for seafood lovers. With bold seasoning, a touch of lemon, and a bed of vibrant greens, it’s a balanced dish that delivers flavor and elegance in every bite. Whether for a weeknight dinner or a special occasion, this simple yet impressive recipe is sure to please.

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