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-inspired seafood recipe, ready in about 25 minutes, pairs swordfish steaks, extra virgin olive oil, 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 "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.

Ingredients

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

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.