Pan-Seared Swordfish with Charred Corn and Tomato Salsa

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A hearty summer seafood dish featuring thick swordfish steaks pan-seared to golden perfection, topped with a smoky charred corn and fresh tomato salsa. This mediterranean-inspired seafood ready in about 27 minutes blends 6 oz each swordfish steaks, fresh corn kernels, halved cherry tomatoes into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 400 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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: 15 min Cook: 12 min Serves 4 Mediterranean cuisine 400 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat a cast-iron skillet over medium-high heat until very hot. Add 2 tbsp olive oil and 1 cup fresh corn kernels, stirring occasionally for 5-6 minutes until kernels are blackened and smoky. Transfer corn to a bowl and let cool.
  2. Step 2: In the bowl with cooled corn, add 1 cup halved cherry tomatoes, 1/4 cup finely diced red onion, 1 minced small jalapeño, 1/4 cup chopped fresh cilantro, 2 tbsp lime juice, 1/2 tsp salt, and 1/4 tsp black pepper. Stir gently to combine into a salsa.
  3. Step 3: Pat dry 4 swordfish steaks (6 oz each) and season both sides with 1/2 tsp salt and 1/4 tsp black pepper. Add remaining 2 tbsp olive oil to the hot skillet and place swordfish steaks in the pan.
  4. Step 4: Sear swordfish over medium-high heat for 4 minutes without moving, then flip and cook another 3-4 minutes until opaque and cooked through, edges golden brown.
  5. Step 5: Plate each swordfish steak and spoon generous amounts of charred corn and tomato salsa over the top. Serve immediately for a satisfying summer seafood entree.

Equipment for this recipe

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Frequently asked questions

How long does Pan-Seared Swordfish with Charred Corn and Tomato Salsa take to make?

Total time is about 27 minutes (15 min prep + 12 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Swordfish with Charred Corn and Tomato Salsa?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Swordfish with Charred Corn and Tomato Salsa?

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 with Charred Corn and Tomato Salsa 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 with Charred Corn and Tomato Salsa?

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.

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