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swordfish with olive and tomato salsa with arugula salad.

Pan Seared Swordfish with Mediterranean Salsa

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  • Author: Cheryl Englebretson
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 1x
  • Category: main dish
  • Method: stovetop
  • Cuisine: Mediterranean
  • Diet: Gluten Free


This healthy and delicious seafood dish is packed with flavor and takes less than 30 minutes to make.



For the Swordfish:

  • 4 6oz. swordfish steaks
  • 1 tsp. Kosher salt
  • ¼ tsp. freshly ground black pepper
  • 2 Tbsp. olive oil, extra virgin and cold pressed

For the Salsa:

  • 1/2 cup Castelvetrano olives, pitted and quartered
  • 1/2 cup Kalamata olives, pitted and quartered
  • 2 medium Roma tomatoes, diced
  • 2 Tbsp. capers, drained
  • 2 Tbsp. pine nuts, toasted
  • 2 Tbsp. basil, chopped (for garnish)
  • 2 Tbsp. olive oil, extra virgin and cold pressed
  • 1 Tbsp. red wine vinegar


  1. Pat the swordfish steaks dry with a paper towel. Rub a little avocado oil on both sides of each steak and season with salt and pepper.
  2. Make the salsa so that it is ready to go, prior to cooking the steaks.
  3. Toast the pine nuts in a small skillet. Toss them frequently, so that they don’t burn. They should be lightly browned and fragrant. Let them cool and add them to the salsa before serving.
  4. Warm a skillet to medium-high heat. Place the steaks in the pan and sear them on each side for about 5 minutes. Cook time may vary depending on the thickness of the steaks.
  5. Top with the steaks with the salsa and a little fresh basil.


  • You can buy already pitted and sliced olives to save on prep time.
  • Use a Mediterranean or Italian seasoning on the swordfish, if you like.
  • I like to serve this with a simple side of arugula with a little olive oil, a few squeezes of fresh lemon juice, some salt and pepper and finished with shaved parmesan and toasted pine nuts.