Pan-Seared Calabrian Swordfish with Citrus and Herb Salsa

By AislePrompt Editorial · Published 2026-06-08 · Updated 2026-06-08

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

A vibrant seafood dish featuring fresh swordfish steaks pan-seared to perfection, topped with a zesty citrus and herb salsa inspired by the coastal flavors of Calabria. This Italian-inspired seafood recipe, ready in about 20 minutes, pairs swordfish steaks, extra virgin olive oil, sea salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 10 min Serves 4 Italian cuisine 320 cal/serving

Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

4 pieces, 6 oz each swordfish steaks
3 tbsp extra virgin olive oil
1 tsp sea salt
1/2 tsp black pepper
2 tbsp, freshly squeezed lemon juice
2 tbsp, freshly squeezed orange juice
1/4 cup, finely chopped fresh parsley
2 tbsp, finely chopped fresh oregano
1/4 tsp red chili flakes
1 clove, minced garlic

Nonstick skillets worth buying → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Cookware & pots → Shop all kitchen tools →

Instructions

Step 1: Pat dry 4 swordfish steaks (6 oz each) and season both sides with 1 tsp sea salt and 1/2 tsp black pepper.
Step 2: Heat 2 tbsp extra virgin olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
Step 3: Add swordfish steaks and sear for 4 minutes on the first side without moving them, until golden brown and edges begin to crisp.
Step 4: Flip the steaks and cook for another 3 minutes until just cooked through but still moist inside; remove from heat and set aside to rest.
Step 5: In a small bowl, combine 2 tbsp lemon juice, 2 tbsp orange juice, 1/4 cup finely chopped fresh parsley, 2 tbsp finely chopped fresh oregano, 1/4 tsp red chili flakes, 1 minced garlic clove, and 1 tbsp olive oil; stir to make a bright citrus herb salsa.
Step 6: Spoon the citrus and herb salsa generously over the swordfish steaks before serving for a fresh, aromatic finish.