25-Minute Pan-Seared Swordfish with Lemon Caper Sauce

• annokset: 4 servings
• aktiivinen aika: 5 minutes
• kokonaisaika: 25 minutes

Ainekset

4 (6-ounce) swordfish steaks, (about 1½ lbs)

1 tsp Kosher salt

¼ tsp freshly ground black pepper

3 Tbsp neutral oil

1 medium shallot, (finely chopped)

¾ cup low-sodium chicken broth

1 lemon, (plus more cut into wedges for serving)

2 Tbsp capers, (drained)

3 Tbsp unsalted butter, (very cold)

Fresh parsley or thinly sliced chives, (for serving)

Ohjeet

Season the swordfish. Season swordfish steaks on both sides with 1 tsp Kosher salt and ¼ tsp freshly ground black pepper.

Cook the swordfish. Preheat a large skillet over medium-high heat for about 3 minutes. Add 2-3 Tbsp of neutral oil (enough to coat the bottom of the pan). When the oil shimmers, carefully add the seasoned swordfish steaks then cook, undisturbed, for 4-6 minutes per side. Use tongs or a fish spatula to carefully transfer each swordfish steak to a large serving platter.

Make the pan sauce. Reduce the heat to medium, then add 1 finely chopped shallot. Season lightly with a pinch of Kosher salt, then cook, stirring occasionally, for 1 minute. Increase the heat to medium-high, then add ¾ cup low-sodium chicken broth, then use a spatula to scrape up any browned bits. Allow the sauce to reduce for 2-3 minutes.

Finish with butter, then serve. Add the juice of 1 lemon and 2 Tbsp drained capers, then stir well. Remove from the heat, then stir in 3 Tbsp cold butter. Taste, adjust seasoning with Kosher salt and black pepper as desired, then pour over the swordfish. Garnish with chopped parsley or chives, then serve immediately with lemon wedges on the side.

Ravinto

• Annoskoko: 1 swordfish steak
• Kalorit: 434 kcal
• Rasva yhteensä: 31 g
• Tyydyttynyt rasva: 9 g
• Tyydyttymätön rasva: 19 g
• Transrasva: 0.4 g
• Kolesteroli: 135 mg
• Natrium: 846 mg
• Hiilihydraatit yhteensä: 4 g
• Ravintokuitu: 1 g
• Sokerit yhteensä: 1 g
• Proteiini: 35 g