Pan-Seared Swordfish with Lemon-Herb Sauce

This is an example of a meal that Solin would create to include in your personalized meal plan.

Pan-Seared Swordfish with Lemon-Herb Sauce

YOUR SOLIN GENERATED RECIPE

Pan-Seared Swordfish with Lemon-Herb Sauce

Meaty swordfish steaks pan-seared until golden and finished with a bright, zesty lemon-herb drizzle alongside crisp-tender asparagus.

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NUTRITION

388kcal
Protein
47.9g
Fat
16.9g
Carbs
12.9g

SERVINGS

1 serving

INGREDIENTS

5 oz swordfish steak

2 tsp extra virgin olive oil

1.5 cup asparagus spears

1 tbsp fresh parsley

1 tbsp lemon juice

1 clove garlic

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp dried oregano

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PREPARATION

  • 1

    Pat the swordfish steak dry with paper towels and season both sides evenly with sea salt, black pepper, and dried oregano.

  • 2

    Heat one teaspoon of extra virgin olive oil in a stainless steel or cast-iron skillet over medium-high heat until the oil is shimmering.

  • 3

    Place the swordfish steak in the hot pan and sear for 4 to 5 minutes per side until a golden-brown crust forms and the fish is opaque throughout.

  • 4

    While the fish is searing, steam the asparagus spears for 3 to 4 minutes until they are vibrant green and crisp-tender.

  • 5

    In a small mixing bowl, whisk together the remaining teaspoon of olive oil, lemon juice, minced garlic, and finely chopped fresh parsley to create the sauce.

  • 6

    Remove the swordfish from the pan and plate it alongside the steamed asparagus, then spoon the zesty lemon-herb sauce over the fish before serving.

Pan-Seared Swordfish with Lemon-Herb Sauce

This is an example of a meal that Solin would create to include in your personalized meal plan.

Pan-Seared Swordfish with Lemon-Herb Sauce

YOUR SOLIN GENERATED RECIPE

Pan-Seared Swordfish with Lemon-Herb Sauce

Meaty swordfish steaks pan-seared until golden and finished with a bright, zesty lemon-herb drizzle alongside crisp-tender asparagus.

NUTRITION

388kcal
Protein
47.9g
Fat
16.9g
Carbs
12.9g

SERVINGS

1 serving

INGREDIENTS

5 oz swordfish steak

2 tsp extra virgin olive oil

1.5 cup asparagus spears

1 tbsp fresh parsley

1 tbsp lemon juice

1 clove garlic

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp dried oregano

PREPARATION

  • 1

    Pat the swordfish steak dry with paper towels and season both sides evenly with sea salt, black pepper, and dried oregano.

  • 2

    Heat one teaspoon of extra virgin olive oil in a stainless steel or cast-iron skillet over medium-high heat until the oil is shimmering.

  • 3

    Place the swordfish steak in the hot pan and sear for 4 to 5 minutes per side until a golden-brown crust forms and the fish is opaque throughout.

  • 4

    While the fish is searing, steam the asparagus spears for 3 to 4 minutes until they are vibrant green and crisp-tender.

  • 5

    In a small mixing bowl, whisk together the remaining teaspoon of olive oil, lemon juice, minced garlic, and finely chopped fresh parsley to create the sauce.

  • 6

    Remove the swordfish from the pan and plate it alongside the steamed asparagus, then spoon the zesty lemon-herb sauce over the fish before serving.