Roasted Swordfish with Pea and Lemon Butter Sauce
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Medium
This roasted swordfish recipe is one of my go to dinners when I want something elegant but totally manageable on a weeknight. The fish comes together in under an hour from start to table, and it's impressive enough to serve guests without any fussy techniques. Fresh peas are packed with protein and fiber, making this a genuinely nourishing meal that doesn't feel heavy. What I love most is how simple it really is: you sear beautiful swordfish steaks and top them with a buttery lemon sauce studded with sweet peas and aromatic garlic. The whole thing relies on quality ingredients doing what they do best, with minimal prep work and maximum flavor. Trust me, once you make this, it'll become a regular rotation in your kitchen too.
Ella x
Ingredients
- 4 piecesswordfish steaks(6 oz each, about 1.5 inches thick)
- 473 mlfresh peas(or frozen peas, thawed)
- 6 tablespoonsunsalted butter(divided)
- 2lemon(zest and juice)
- 3garlic cloves(minced)
- 118 mlpanko breadcrumbs(toasted)
- 59 mlfresh parsley(chopped)
- 2 teaspoonsfresh thyme(chopped)
- 3 tablespoonsextra virgin olive oil
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- 118 mlwhite wine(dry)
Detail level
Instructions
- 1
Preheat your oven to 400°F (200°C). Pat the swordfish steaks dry with paper towels and season both sides generously with sea salt and black pepper.
Tip: Dry fish ensures better browning and a crispy exterior.
- 2
Heat olive oil in a large oven-safe skillet over medium-high heat. Once shimmering, carefully place the swordfish steaks in the pan and sear for 3-4 minutes on each side until golden brown.
Tip: Don't move the fish while searing - let it develop a crust undisturbed.
- 3
Remove the swordfish to a plate. Add 2 tablespoons of butter and minced garlic to the same skillet and sauté for 30 seconds until fragrant.
Tip: Keep the pan on the stove to build flavor in the sauce.
- 4
Pour in the white wine and scrape up any browned bits from the bottom of the pan. Let it simmer for 2 minutes to reduce slightly.
Tip: This technique, called deglazing, captures all the flavorful bits stuck to the pan.
- 5
Add the fresh peas to the skillet and stir gently. Cook for 2-3 minutes until warmed through.
Tip: If using frozen peas, they'll heat through quickly - don't overcook.
- 6
Whisk in the remaining 4 tablespoons of butter, lemon juice, and lemon zest. Season the sauce with a pinch of salt and pepper to taste.
Tip: Off-heat whisking prevents the sauce from breaking and becoming grainy.
- 7
Return the swordfish steaks to the skillet, nestling them among the peas. Transfer the entire skillet to the preheated oven for 8-10 minutes until the fish is just cooked through and flakes easily.
Tip: The fish continues to cook in the oven - avoid overcooking by checking at 8 minutes.
- 8
While the fish finishes cooking, toss the panko breadcrumbs with 2 tablespoons melted butter, chopped parsley, and thyme in a small bowl.
Tip: This herbed topping adds texture and an aromatic finishing touch.
- 9
Remove the skillet from the oven and sprinkle the herbed breadcrumb mixture over the fish and peas. Serve immediately with extra lemon wedges on the side.
Tip: The warm fish will lightly toast the breadcrumbs for added crunch.
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