By Grocery List Plus Editorial Staff | Published on June 3, 2026
Serves 2
580 cal · 25 min
Pan Roasted Swordfish Steaks
Recipe GLPRe7e401c5a8bb52
Wild-caught swordfish steaks seared in olive oil and finished in the oven, topped with a savory herb butter made with Herbes de Provence. A simple, elegant preparation that highlights the natural richness of the fish.
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Ingredients
2 wild-caught swordfish steaks (about 6 oz each)
2 tablespoons olive oil
Celtic sea salt to taste
Cracked black pepper to taste
2 ounces pastured butter, softened
1 tablespoon Herbes de Provence
Directions
Preheat your oven to 400°F. Pat the swordfish steaks dry with paper towels, then coat both sides evenly with olive oil. Season generously with Celtic sea salt and cracked black pepper.
In a small mixing bowl, combine the softened butter with the Herbes de Provence, mixing well with a fork until fully blended. Set the herb butter aside.
Heat an oven-safe skillet over medium-high heat. Once hot, carefully place the seasoned swordfish steaks in the pan and sear for 2 to 3 minutes on each side until golden brown.
Transfer the skillet to the preheated 400°F oven and roast the swordfish for 10 minutes, until the fish is opaque and flakes easily when tested with a fork (internal temperature should reach 145°F for food safety).
Carefully remove the skillet from the oven using an oven mitt, as the handle will be very hot. Transfer the cooked swordfish steaks to a serving plate.
Return the skillet to the stovetop over medium heat. Add the herb butter mixture and, using a wooden spoon, gently scrape up all the browned bits from the bottom of the pan. Allow the butter to melt completely.
Pour the warm herb butter sauce over the swordfish steaks and serve immediately.
Comments
Swordfish is available at Harris Teeter's seafood counter but inconsistently in stock and often $16–20 per pound, making this a premium weeknight choice at roughly $12–16 per serving. The 25-minute claim is honest for cooking, but you'll need 5 more minutes for prep and resting; the real timeline is closer to 30. The recipe suits an adult dinner or special occasion better than casual weeknight rotation, though it reheats adequately if loosely covered. Herbes de Provence is standard at any Charlotte grocer, so no detour is required.
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