This easy pan-seared swordfish recipe with ginger sesame sauce makes the perfect quick and healthy dinner that the whole family will love. Get the recipe below!
We eat fish a lot at our house. It is a nice change from beef or chicken, and it’s healthy and delicious too! My husband and I both grew up in Oregon so we often ate salmon as kids. To this day, salmon is still my favorite fish.
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This past weekend, though, we wanted to change things up a little bit. We headed to the Trader Joe’s down the street and picked up a couple swordfish steaks to try with the new ginger sesame sauce recipe my husband has been working on.
The swordfish steaks turned out so well, I just had to share the recipe with you all! The ginger sauce went perfectly with the tender swordfish – so full of flavor. This ginger sauce is great because it can be made with ingredients from your pantry, fridge or freezer, but will still taste fresh, vibrant and healthy.
Outstanding Pan-Seared Swordfish Recipe
Overall, this dish is incredibly simple and can be thrown together pretty quickly. The ginger sesame sauce will work with most kinds of fish and side dishes if you have something else on hand. As for us, we went with a side of white rice and oven roasted asparagus.
To make this easy dinner Keto – friendly, just skip the rice and double up on veggies.
- 4 Swordfish steaks
- Fresh ground black pepper
- Pinch of salt per filet
- 2 cloves of minced garlic
- 4 small lemon wedges
- 3/4 C low sodium soy sauce
- 1 t sesame oil
- 1 t chopped ginger
- 1 T of sesame seeds (optional)
- Preheat oven to 400 degrees Fahrenheit.
- Sprinkle fish with salt and pepper to create a light layer of crust.
- Sprinkle the garlic over the fish as well, and lightly press it down so that it sticks to the fish.
- In a saute pan on medium high heat, sear the swordfish for one minute in a little olive oil--seasoned side down.
- Flip your fish over and place in the oven until internal temperature reaches between 125 and 145 degrees Fahrenheit (try this meat thermometer). 145 is the temperature that harmful bacteria will be killed at, but it’s not uncommon to under cook swordfish.
- Squeeze one small lemon wedge over each filet before serving.
- For the ginger sesame dipping sauce, combine the soy sauce, chopped ginger and sesame oil in a blender or immersion blender (we love to use our immersion blender for this).
- Blend until mixture has liquefied. Poor into sauce dishes and sprinkle in some sesame seeds if you have some.
I hope your family enjoys this quick and easy pan seared swordfish recipe! If you have any questions, leave a comment below.
For more easy (and cheap!) recipe ideas, check out our other Budget-Friendly Recipes.
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