This Pan-Seared Swordfish Salad Recipe is delicious and healthy. If you have been wanting to add more fish to your meal plans, give this easy recipe a try!
Fun fact: Swordfish is a flavorful, meaty fish. It produces high oil content and always turns beige when cooked.
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Prep time: 20 minutes
Cooking time: 10 minutes
Serves: 4
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Kitchen Tip
For best results, choose large, straight carrots for this application instead of smaller and/or twisted specimens. This will make it much easier to peel and slice them into nice ribbons with a vegetable peeler.
Lemon Vinaigrette Ingredients
- ¼ c. extra virgin olive oil
- 1 T. white balsamic vinegar
- 1 Tablespoon fresh lemon juice
- one teaspoon of organic lemon zest
- ½ teaspoon Italian seasoning
- ½ t. garlic powder
- 1 t. Dijon mustard
- 1 T. honey
- Sea salt, to taste
Remaining Ingredients for Pan-Seared Swordfish Salad Recipe
- 2 T. extra virgin olive oil
- 4 6-oz. fresh swordfish steaks, approximately 1” thick
- Sea salt (or kosher salt)
- black pepper
- 3 large carrots, peeled and sliced into thin ribbons with a vegetable peeler
- 6 c. fresh baby arugula
- ¼ c. fresh basil, chopped
- 3 T. fresh parsley, chopped
For garnish: 1 large lemon, sliced
Supplies Used
Cooking Directions for Seared Swordfish Salad
#1. Prepare the vinaigrette by combining all ingredients in a glass jar with a tight-fitting lid. Cover and shake vigorously until thoroughly combined. Set aside.
#2. Heat olive oil in a large skillet over medium-high heat until hot.
#3. Generously season the swordfish fillets on both sides with salt and black pepper and add to the hot skillet. Cook until golden brown and releases easily from the bottom of the skillet, approximately 4-5 minutes. Turn and cook for another 4-5 minutes, or just until the swordfish fillet is cooked through. Remove from heat and set aside.
Tip: The swordfish fillets should change color/turn white about 1/3 of the way up from the bottom as the fish cooks. The remaining portion will cook through as it rests.
#4. Add the carrot ribbons, arugula, basil, and parsley to a large bowl and drizzle 2-3 tablespoons of the lemon vinaigrette. Season with a teaspoon of salt and black pepper to taste. Toss it to combine.
#5. To serve, put it on a serving platter or divide the swordfish salad between four individual serving plates and top each with a piece of swordfish.
Garnish with lemon slices, if desired, and offer the remaining vinaigrette on the side. Enjoy!
Other Salad Recipes To Try
If you’ve enjoyed this Seared Swordfish Salad, I highly recommend trying these healthy and delicious salad recipes:
- Panzanella Salad
- Balsamic Steak Salad
- Peach Blackberry Salad
- The Best Calamari Salad
- Couscous with Green Apple Salad
- Strawberry Chicken Salad with Pecans and Feta
Kitchen Gadgets To Make Cooking Easy
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Seared Swordfish Salad Recipe
Ingredients
Lemon Vinaigrette Ingredients
- 1/4 c. extra virgin olive oil
- 1 T. white balsamic vinegar
- 1 Tablespoon fresh lemon juice
- 1 teaspoon organic lemon zest
- 1/2 teaspoon Italian seasoning
- 1/2 t. garlic powder
- 1 t. Dijon mustard
- 1 T. honey
- Sea salt (to taste)
Remaining Ingredients for Pan-Seared Swordfish Salad Recipe
- 2 T. extra virgin olive oil
- 4 6- oz. fresh swordfish steaks (approximately 1” thick)
- Sea salt (or kosher salt)
- black pepper
- 3 large carrots ,peeled and sliced into thin ribbons with a vegetable peeler
- 6 c. fresh baby arugula
- ¼ c. fresh basil , chopped
- 3 T. fresh parsley , chopped
For garnish: 1 large lemon, sliced
Instructions
- Prepare the vinaigrette by combining all ingredients in a glass jar with a tight-fitting lid. Cover and shake vigorously until thoroughly combined. Set aside.
- Heat olive oil in a large skillet over medium-high heat until hot.
- Generously season the swordfish fillets on both sides with salt and black pepper and add to the hot skillet. Cook until golden brown and releases easily from the bottom of the skillet, approximately 4-5 minutes. Turn and cook for another 4-5 minutes, or just until the swordfish fillet is cooked through. Remove from heat and set aside.
- Add the carrot ribbons, arugula, basil, and parsley to a large bowl and drizzle 2-3 tablespoons of the lemon vinaigrette. Season with teaspoon salt and black pepper to taste. Toss it to combine.
- To serve, put it on a serving platter or divide the swordfish salad between four individual serving plates and top each with a piece of swordfish.
- Garnish with lemon slices, if desired, and offer the remaining vinaigrette on the side. Enjoy!
Notes
- For best results, choose large, straight carrots for this application instead of smaller and/or twisted specimens. This will make it much easier to peel and slice them into nice ribbons with a vegetable peeler.
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