How to Make Pan-Seared Swordfish Steaks with Caper-Currant Relish
How to Make Pan-Seared Swordfish Steaks with Caper-Currant Relish is a medium American recipe that serves 4. 260 calories per serving. Recipe by America's Test Kitchen on YouTube.
Prep: 37 min | Cook: 12 min | Total: 59 min
Cost: $32.20 total, $8.05 per serving
Ingredients
- 3 tablespoons Extra Virgin Olive Oil (for the relish)
- 3 tablespoons Parsley (minced fresh parsley)
- 2 tablespoons Capers (rinsed and minced)
- 1 clove Garlic (minced)
- 2 tablespoons Currants (chopped fine)
- 2 tablespoons Lemon Juice (freshly squeezed)
- 1 teaspoon Lemon Zest (fine zest of a lemon)
- 2 pounds Swordfish Steaks (cut into 4 steaks, 7‑9 oz each, about ¾‑1 inch thick)
- 2 teaspoons Vegetable Oil (for searing)
- 1.5 teaspoons Kosher Salt (for seasoning both sides of the fish)
Instructions
Make the Agridolce Relish
Combine the olive oil, minced parsley, rinsed and minced capers, minced garlic, chopped currants, lemon juice, and lemon zest in a mixing bowl. Stir until evenly mixed.
Time: PT5M
Let Relish Rest
Cover the bowl and let the relish sit at room temperature for about 20 minutes so the flavors meld.
Time: PT20M
Trim the Swordfish
Place each swordfish steak on a cutting board. Using a sharp knife, cut away the dark blood line (myoglobin) on each side and remove the skin by sliding the knife between flesh and skin.
Time: PT8M
Pat Dry the Steaks
Use paper towels to blot both sides of each steak until completely dry.
Time: PT2M
Season with Salt
Sprinkle 1½ teaspoons kosher salt evenly over both sides of each steak.
Time: PT2M
Preheat the Skillet
Add 2 teaspoons vegetable oil to the non‑stick skillet and heat over medium‑high until the oil shimmers.
Time: PT2M
Sear the Swordfish
Place the steaks in the hot skillet. Cook for 2 minutes, then flip using tongs. Continue flipping every 2 minutes (total about 8‑10 minutes) until the exterior is golden brown and an instant‑read thermometer reads 130°F.
Time: PT10M
Temperature: Medium‑High
Rest the Steaks
Transfer the cooked steaks to a plate and let rest for 10 minutes. This allows carry‑over cooking and juices to redistribute.
Time: PT10M
Plate and Serve
Spoon the agridolce relish over each swordfish steak or serve on the side. Enjoy immediately.
Time: PT1M
Nutrition Facts
- Calories
- 260
- Protein
- 40 g
- Carbohydrates
- 5 g
- Fat
- 8 g
- Fiber
- 1 g
Dietary info: Pescatarian, Gluten-Free, Keto-friendly
Allergens: Fish, Sulfites (in capers)
Ingredient Substitutions
- Instead of Extra Virgin Olive Oil: Light olive oil, vegetable oil
- Instead of Parsley: Cilantro, flat‑leaf parsley
- Instead of Capers: green olives, chopped, pickled green peppercorns
- Instead of Garlic: garlic powder (1/8 tsp)
- Instead of Currants: golden raisins, dried cranberries
- Instead of Lemon Juice: white wine vinegar (1 tbsp) + water (1 tbsp)
- Instead of Lemon Zest: lime zest
- Instead of Swordfish Steaks: tuna steak, salmon steak
- Instead of Vegetable Oil: canola oil, high‑smoke‑point olive oil
- Instead of Kosher Salt: sea salt, table salt (use half amount)
Equipment Needed
- 12‑inch Non‑Stick Skillet
- Mixing Bowl
- Measuring Spoons
- Knife
- Cutting Board
- Paper Towels
- Tongs
- Instant‑Read Thermometer
- Timer
- Spoon or Small Whisk
Critical Steps — Do Not Skip
- Removing the dark blood line and skin from the swordfish steaks.
- Patting the fish completely dry before seasoning.
- Flipping the steaks every two minutes to ensure even cooking and prevent mushiness.
- Monitoring internal temperature and removing the fish at 130°F for carry‑over cooking.
Chef Tips from the Video
- A dry surface is the secret to a perfect sear; pat the fish thoroughly.
- Use an instant‑read thermometer; swordfish continues to cook during resting.
- If you prefer a slightly pink center, remove at 125°F; for fully cooked, aim for 135°F.
Troubleshooting
Swordfish turned out dry.
Make sure the fish is not overcooked; remove at 130°F and let rest. Also, keep the surface dry before searing to get a quick crust that locks moisture.
Fish stuck to the pan.
Use a well‑seasoned non‑stick skillet, ensure the oil is hot and the fish is dry. Let the crust form before attempting to flip.
Relish tastes too acidic.
Add a pinch more currants or a tiny drizzle of honey to balance the lemon.
Steaks are unevenly browned.
Flip every two minutes and redistribute oil by gently tilting the pan; avoid moving the fish too early.
Storage
Refrigerator: Store leftover fish and relish in airtight containers for up to 2 days.
Freezer: Freeze cooked swordfish portions (without relish) in freezer‑safe bags for up to 2 months; thaw in refrigerator before reheating.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- The relish can be prepared up to 24 hours ahead and kept refrigerated; stir before serving.
- If you must cook the fish ahead, reheat gently in a low oven (250°F) to avoid drying out.
Frequently Asked Questions
What is the cultural significance and history of swordfish in Mediterranean cuisine?
Swordfish has been prized in Mediterranean coastal cultures for centuries, valued for its firm, steak‑like flesh that holds up well to grilling and searing. Historically, it was a staple for fishermen in Italy, Spain, and Greece, often served simply with olive oil and lemon to highlight its natural flavor.
What are traditional regional variations of swordfish dishes in Italian cuisine?
In Italy, swordfish is commonly grilled whole (spada alla griglia) with rosemary and lemon, or sliced into steaks and served with a caper‑olive salsa. Sicily favors a sweet‑savory blend with raisins or currants, similar to the agridolce relish used in this recipe.
How is swordfish traditionally served in coastal Italian restaurants?
Traditional Italian coastal restaurants often serve swordfish steaks simply drizzled with high‑quality extra‑virgin olive oil, a squeeze of fresh lemon, and a garnish of chopped parsley or capers, allowing the meat’s natural richness to shine.
What occasions or celebrations feature swordfish in Mediterranean culture?
Swordfish is a popular centerpiece for festive meals such as summer beach barbecues, religious feast days like the Feast of Saint Peter, and holiday gatherings where fresh seafood symbolizes abundance and good fortune.
What authentic ingredients are essential for an Italian‑style agridolce relish with swordfish?
Key authentic ingredients include fresh parsley, capers, minced garlic, dried currants or raisins, lemon juice, lemon zest, and high‑quality extra‑virgin olive oil. These provide the characteristic sweet‑tart balance of an agridolce sauce.
What are the most common mistakes to avoid when making pan‑seared swordfish steaks?
Common mistakes include overcooking (which makes the meat dry), not drying the steaks before searing (causing poor browning), and flipping only once, which lets the interior stay too long in the heat and activates mush‑making enzymes.
Why does this recipe flip the swordfish every two minutes instead of a single flip halfway through?
Flipping every two minutes reduces the time each side spends at high heat, limiting the activity of cathepsin enzymes that break down protein and cause mushiness. This method also promotes even browning on both sides.
Can I make the agridolce relish ahead of time and how should I store it?
Yes, the relish can be prepared up to 24 hours in advance. Store it in an airtight container in the refrigerator; bring it to room temperature and give it a quick stir before serving.
What texture and appearance should I look for when the swordfish is properly seared?
The exterior should be a deep golden‑brown crust with a slight crispness, while the interior remains moist, slightly pink in the center, and registers about 130°F on an instant‑read thermometer.
What does the YouTube channel America's Test Kitchen specialize in?
America's Test Kitchen specializes in rigorously tested, science‑based cooking techniques and reliable recipes that aim to produce consistent, fool‑proof results for home cooks of all skill levels.
How does the YouTube channel America's Test Kitchen's approach to seafood differ from other cooking channels?
America's Test Kitchen emphasizes precise temperature control, thorough testing of cooking methods (like the two‑minute flip technique for swordfish), and detailed explanations of why each step works, whereas many channels focus more on visual appeal than reproducible results.
Last updated: September 6, 2026
