Pan Roasted Swordfish with Sweet Pepper Butter

Pan Roasted Swordfish with Sweet Pepper Butter

You'll love this easy pan roasted swordfish. It's the perfect restaurant-style meal for your next date night dinner!

  • Preheat the oven to 200°C. In a small bowl, blend together some butter, chopped coriander, some grated garlic, a quarter sweet pepper and some lemon juice. 

  • Season the swordfish to taste with sea salt. In an ovenproof skillet, heat oil over medium-high heat and place the swordfish in the skillet – cook until browned, 2- 3 minutes.

  • Turn the swordfish over and transfer the pan to the oven. Roast until just cooked through, about 8-10 minutes or until at desired doneness.

  • Place a nonstick pan over a medium heat with a drizzle of oil. When hot, fry 1 diced onion for 2-3 minutes until soft and translucent, shifting occasionally. Add a couple handfuls of roughly shredded swiss chard and sauté for 4-5 minutes until wilted. On completion, season to taste and transfer to a bowl. Cover to keep warm and set aside until serving.

  • Add seasoned butter mixture to the skillet with some fresh chopped parsley.  Allow it to cook slightly over medium-high heat until melted and bubbling.

  • Transfer swordfish to a serving dish and pour butter sauce over swordfish and serve with the side of the swiss chard.


Swordfish provides an excellent source of selenium, a micronutrient that offers important cancer-fighting and heart health benefits. It is protein-rich and loaded with niacin, vitamin B12, zinc and Omega-3. Best of all, it's low in fat and calories, making it a nutrient guilt-free choice.