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

  1. 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

  2. Let Relish Rest

    Cover the bowl and let the relish sit at room temperature for about 20 minutes so the flavors meld.

    Time: PT20M

  3. 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

  4. Pat Dry the Steaks

    Use paper towels to blot both sides of each steak until completely dry.

    Time: PT2M

  5. Season with Salt

    Sprinkle 1½ teaspoons kosher salt evenly over both sides of each steak.

    Time: PT2M

  6. Preheat the Skillet

    Add 2 teaspoons vegetable oil to the non‑stick skillet and heat over medium‑high until the oil shimmers.

    Time: PT2M

  7. 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

  8. 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

  9. 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)

Last updated: March 15, 2026

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How to Make Pan-Seared Swordfish Steaks with Caper-Currant Relish

Recipe by America's Test Kitchen

Tender, meaty swordfish steaks are pan‑seared in a hot non‑stick skillet, flipped every two minutes for even cooking, then rested and served with a bright Italian‑style agridolce relish of parsley, capers, currants, garlic, lemon juice and zest.

MediumAmericanServes 4

Shop all ingredients on Amazon in one click • Printable PDF with shopping checklist

Source Video
40m
Prep
20m
Cook
10m
Cleanup
1h 10m
Total

Cost Breakdown

$32.20
Total cost
$8.05
Per serving

Critical Success Points

  • 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.

Safety Warnings

  • Hot oil can splatter; keep face away and use long‑handled tongs.
  • Use an instant‑read thermometer to avoid under‑ or over‑cooking the fish.

Frequently Asked Questions

Everything you need to know about this recipe

Q

What is the cultural significance and history of swordfish in Mediterranean cuisine?

A

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.

cultural
Q

What are traditional regional variations of swordfish dishes in Italian cuisine?

A

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.

cultural
Q

How is swordfish traditionally served in coastal Italian restaurants?

A

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.

cultural
Q

What occasions or celebrations feature swordfish in Mediterranean culture?

A

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.

cultural
Q

What authentic ingredients are essential for an Italian‑style agridolce relish with swordfish?

A

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.

cultural
Q

What are the most common mistakes to avoid when making pan‑seared swordfish steaks?

A

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.

technical
Q

Why does this recipe flip the swordfish every two minutes instead of a single flip halfway through?

A

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.

technical
Q

Can I make the agridolce relish ahead of time and how should I store it?

A

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.

technical
Q

What texture and appearance should I look for when the swordfish is properly seared?

A

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.

technical
Q

What does the YouTube channel America's Test Kitchen specialize in?

A

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.

channel
Q

How does the YouTube channel America's Test Kitchen's approach to seafood differ from other cooking channels?

A

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.

channel

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