Pan-Seared Swordfish Steaks with Summer Tomato and Olive Ragout

By AislePrompt Editorial · Published 2026-06-09 · Updated 2026-06-09

Firm swordfish steaks pan-seared to golden perfection, topped with a vibrant ragout of fresh summer tomatoes, kalamata olives, and capers. This Mediterranean seafood recipe, ready in about 25 minutes, pairs swordfish steaks, extra virgin olive oil, and garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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 "Build a week of meals around this recipe" 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.

Ingredients

• 4 pieces swordfish steaks, 6 oz each
• 3 tbsp extra virgin olive oil, divided
• 3 garlic cloves, minced
• 2 cups cherry tomatoes, halved
• 1/2 cup kalamata olives, pitted and halved
• 2 tbsp capers, drained
• 1 tbsp fresh oregano leaves, chopped
• 1 tbsp lemon juice, freshly squeezed
• 1 tsp salt, divided
• 1/2 tsp black pepper, freshly ground
• 2 tbsp fresh parsley, chopped

The cast-iron skillet we’d sear this in → Best Cast Iron Skillets for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Pat dry 4 swordfish steaks (6 oz each) and season both sides with 1/2 tsp salt and 1/4 tsp freshly ground black pepper.
2. Step 2: Heat 2 tbsp extra virgin olive oil in a large skillet over medium-high heat until shimmering. Add the swordfish steaks and sear for 4 minutes on each side until golden brown with opaque centers. Remove from pan and keep warm.
3. Step 3: Lower the heat to medium and add 1 tbsp olive oil to the same skillet. Add 3 minced garlic cloves and sauté for 30 seconds until fragrant.
4. Step 4: Add 2 cups halved cherry tomatoes, 1/2 cup halved kalamata olives, 2 tbsp drained capers, and 1 tbsp chopped fresh oregano. Cook, stirring occasionally, for 5 minutes until tomatoes soften and release juices.
5. Step 5: Stir in 1 tbsp freshly squeezed lemon juice, remaining 1/2 tsp salt, and 1/4 tsp black pepper. Cook for 1 more minute until the sauce thickens slightly.
6. Step 6: Spoon the tomato and olive ragout over the swordfish steaks, garnish with 2 tbsp chopped fresh parsley, and serve immediately.