Pan-Seared Swordfish Steaks with Tomato and Olive Relish

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

About the author — is the Test Kitchen Director at AislePrompt, with over a decade of professional kitchen experience spanning recipe development, culinary technique testing, and hands-on evaluation of cooking methods across hundreds of tested dishes. Every recipe in the AislePrompt catalog is cooked at least twice before publication. Full author profile →

Firm swordfish steaks pan-seared to perfection and topped with a vibrant summer relish of cherry tomatoes, olives, and fresh herbs. This Mediterranean-inspired seafood recipe (high protein), ready in about 20 minutes, pairs swordfish steaks, olive oil, cherry tomatoes 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 Mediterranean cuisine 320 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

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

Top-rated tools to make this recipe successfully.

More Cookware & pots → Shop all kitchen tools →

Instructions

  1. Step 1: Pat dry 4 swordfish steaks (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat.
  2. Step 2: Add the swordfish steaks to the skillet and cook for 4 minutes per side until golden brown with a slightly translucent center. Remove from heat and cover to keep warm.
  3. Step 3: In a bowl, combine 1 cup quartered cherry tomatoes, 1/3 cup pitted and halved kalamata olives, 1/4 cup finely chopped red onion, 2 tbsp chopped fresh parsley, 1 minced garlic clove, 2 tbsp fresh lemon juice, and 1 tbsp olive oil. Stir gently to combine.
  4. Step 4: Spoon the tomato and olive relish generously over the warm swordfish steaks and serve immediately with a side of grilled vegetables or crusty bread.

Frequently asked questions

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

Total time is about 20 minutes (10 min prep + 10 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 Tomato and Olive Relish?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

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

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 Tomato and Olive Relish 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.

Is Pan-Seared Swordfish Steaks with Tomato and Olive Relish high protein?

Yes — this recipe is tagged high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

Related recipes