Quick Pan-Seared Swordfish with Sautéed Broccoli and Garlic Butter Cilantro Sauce
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Looking for an easy and delicious all-in-one seafood dinner recipe? Try this pan-seared swordfish with sautéed broccoli and garlic butter cilantro sauce! With just a few simple ingredients, you can create a meal that has the flavor and texture of restaurant-quality food right in your own kitchen.
Why Choose Swordfish?
Swordfish is a great choice for a quick meal because it cooks fast and stays firm. It has a mild taste that works well with different seasonings and sauces. Plus, it’s healthy and full of protein.
Health Benefits of Swordfish
- High in Protein: Helps build and repair muscles.
- Omega-3 Fatty Acids: Good for heart health.
- Vitamins and Minerals: Contains vitamin D, selenium, and B vitamins.
Storage and Leftovers for Pan-Seared Swordfish with Sautéed Broccoli and Garlic Butter Cilantro Sauce
If you have any leftovers, store them in an airtight container in the refrigerator for up to 2 days. When you’re ready to enjoy your meal again, you can reheat the swordfish and broccoli using either the skillet or the microwave:
Reheating on the Skillet
- Warm the Swordfish and Broccoli:
- Heat a skillet over medium heat with a little butter or olive oil.
- Gently warm the swordfish and broccoli for 3-4 minutes until heated through.
- Reheat the Sauce:
- Heat the caper-cilantro sauce in a small saucepan over low heat.
- Pour the warmed sauce over the swordfish before serving.
Reheating in the Microwave
- Prepare the Food:
- Place the pan-seared swordfish and broccoli on a microwave-safe plate.
- Add a splash of water or lemon juice to keep the fish moist.
- Cover and Heat:
- Cover with a microwave-safe lid or damp paper towel.
- Microwave on medium power in 1-minute intervals, checking and stirring as needed, until heated through (about 2-3 minutes).
- Reheat the Sauce:
- Pour the sauce into a microwave-safe bowl and heat for 30 seconds to 1 minute, stirring halfway.
- Drizzle the warmed sauce over the swordfish before serving.
Quick Tips
- Avoid Overheating: Whether using the skillet or microwave, heat gently to keep the swordfish tender.
- Use Microwave-Safe Containers: Ensure all containers are safe for microwave use.
- Check Even Heating: Stir the sauce and check the temperature of the food between heating intervals.
By following these simple steps, you can easily enjoy your pan-seared swordfish with caper-cilantro sauce leftovers without losing flavor or texture.
Conclusion
A delicious seafood dinner doesn’t have to take hours to prepare. With this pan-seared swordfish with sautéed broccoli and garlic butter cilantro sauce recipe, you can create a healthy and tasty meal in no time. It satisfies your craving for great flavors and helps reduce weeknight cooking stress. Impress your loved ones with your quick cooking skills by giving this recipe a try. Let us know how it turned out and share your experience in the comments below.
Easy Pan-Seared Swordfish with Sautéed Broccoli and Garlic Butter Cilantro Sauce
Equipment
- 1 sauce pan
Ingredients
For the Swordfish
- 2 swordfish steaks
- 2 tablespoons butter
- Salt and pepper to taste
For the Broccoli
- 2 cups broccoli florets
- A splash of white wine
- Salt and pepper to taste
For the Garlic Butter Cilantro Sauce
- 1 tablespoon capers
- 2 tablespoons extra virgin olive oil
- 3 tablespoons butter
- 1 bunch cilantro leaves chopped
- 1 teaspoon minced garlic
- A splash of lemon juice
Instructions
Cook the Swordfish
- Season the Swordfish: Pat the swordfish steaks dry with a paper towel to ensure a better sear. Sprinkle both sides generously with salt and pepper.
- Cook the Swordfish: Heat a large skillet over medium-high heat and add 2 tablespoons of oil. Once the oil is hot and the pan is properly heated, place the swordfish steaks into the skillet. Cook each side for about 4 to 5 minutes until they develop a golden brown exterior and are cooked through. Additionally, sear the edges of the steaks for 30 seconds on each side to ensure even cooking.Tip: Flip the fish when a lighter color appears halfway through the thickness of the steak. The swordfish is done when it becomes opaque all the way through.
- Baste the Swordfish: Add butter to the skillet and baste the fish for 30 seconds, enhancing its flavor and moisture. Turn off the heat and keep the swordfish warm while you prepare the sauce and side dish.
Cook the Broccoli
- Sauté the Broccoli: Add oil to the skillet and heat it over medium-high heat. Introduce the broccoli florets to the pan and cook for about three to four minutes until they begin to soften. Season the broccoli with salt and pepper to taste.
- Add Liquid: Pour a splash of white wine and 1/4 cup of water into the skillet. Cover the pan with a lid and cook for an additional five minutes, or until the broccoli is tender yet still crisp. Once done, remove the broccoli from the heat and set it aside.
Make the Garlic Butter Cilantro Sauce
- Prepare the Sauce: In a small saucepan, combine two tablespoons of extra virgin olive oil with three tablespoons of butter. Allow the butter to melt completely, then add one teaspoon of minced garlic. Cook the garlic for about 30 seconds until it becomes fragrant. Stir in one tablespoon of capers and a bunch of chopped cilantro leaves. Squeeze in a splash of fresh lemon juice and mix everything together. Let the sauce simmer for a minute or two to allow the flavors to meld beautifully.
Put It All Together
- Assemble the Dish: Place the cooked swordfish steaks on a serving plate alongside the sautéed broccoli. Drizzle the warm garlic butter cilantro sauce generously over the swordfish, ensuring each piece is well-coated. For an extra burst of flavor and a touch of freshness, garnish the dish with a few additional cilantro leaves and a lemon wedge.
Video
Notes
- Dry the Fish: Make sure the swordfish is dry before cooking to get a nice brown crust.
- Don’t Overcook: Swordfish cooks quickly. Keep an eye on it to make sure it stays moist and tender.
- Use Fresh Ingredients: Fresh cilantro and good olive oil make the sauce taste better.
- Choose the Right Wine: Use a dry white wine for cooking the broccoli. It adds flavor without being too strong.