Pan-Seared Swordfish Steaks with Summer Tomato and Olive Ragout

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

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 ready in about 25 minutes pairs 6 oz each swordfish steaks, divided extra virgin olive oil, minced 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.

Prep: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 350 cal/serving
Plan a meal with the AI → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Knives & cutting boards → Shop all kitchen tools →

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.

Frequently asked questions

How long does Pan-Seared Swordfish Steaks with Summer Tomato and Olive Ragout take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Swordfish Steaks with Summer Tomato and Olive Ragout?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep 6 oz each swordfish steaks from drying out.

Can I substitute ingredients in Pan-Seared Swordfish Steaks with Summer Tomato and Olive Ragout?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Swordfish Steaks with Summer Tomato and Olive Ragout for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Pan-Seared Swordfish Steaks with Summer Tomato and Olive Ragout?

Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

Related recipes