1 Season to taste with salt. 2 Heat oil in heavy large ovenproof skillet over medium-high heat. 3 Sprinkle swordfish with salt and ground mixed peppercorns. 4 Add swordfish to skillet. 5 Cook until browned, about 3 minutes. 6 Turn swordfish over and transfer to oven.7 Roast until just cooked through, about 10 minutes longer.
A cooked swordfish medallion. Photo Credit marcociannarel/iStock/Getty Images. Pan fried swordfish is a healthy, quick and simple basis for any meal. Swordfish, like most fish, is high in omega-3 fatty acids, which help to lower cholesterol by regulating the levels of low-density lipoproteins – or LDLs – in your blood.  Cut the swordfish fillet into 1-inch thick steaks and season each side with salt, pepper and any other spices you would like to use. Preheat a skillet, grill pan or barbecue to medium-high heat. Add 1 tbsp. of olive oil to the pan, or rub the grates of your grill with oil so the fish won’t stick.  Instructions. Heat the skillet over medium-high heat until the surface is hot. Rub both sides of the swordfish steaks with a thin coating of olive oil. Place the oiled steaks in the pan. Cook the steaks for three minutes per 1/2-inch thickness. Turn the steak with a spatula and cook for two minutes per 1/2-inch thickness or until the flesh is firm when pressed with a finger. Serve the fish with your choice of sauce or topping. Bring out this rich flavor by cooking it like a beef steak. Pan-frying swordfish, especially with a grill pan, is the best indoor cooking method for this fish, according to The Illustrated Cook's Book of Ingredients.. Properly prepared swordfish will entice the taste buds while contributing to a healthy diet. Cook the steaks for three minutes per 1/2-inch thickness. Turn the steak with a spatula and cook for two minutes per 1/2-inch thickness or until the flesh is firm when pressed with a finger. Serve the fish with your choice of sauce or topping. 1 Preheat an outdoor grill for high heat, and lightly oil grate. 2  Place swordfish steaks in a medium bowl, and brush with lemon juice. 3  Coat each side with lemon pepper and dill. 4  Place swordfish on the prepared grill, and cook 6 minutes on each side, or until fish is easily flaked with a fork. Ready In. 1  1 Heat oil in heavy large ovenproof skillet over medium-high heat. 2  Sprinkle swordfish with salt and ground mixed peppercorns. 3  Add swordfish to skillet. 4  Cook until browned, about 3 minutes. 5  Turn swordfish over and transfer to oven. 6  Roast until just cooked through, about 10 minutes longer. 7  Transfer swordfish to plates. 1 Season to taste with salt. 2  Heat oil in heavy large ovenproof skillet over medium-high heat. 3  Sprinkle swordfish with salt and ground mixed peppercorns. 4  Add swordfish to skillet. 5  Cook until browned, about 3 minutes. 6  Turn swordfish over and transfer to oven. 7  Roast until just cooked through, about 10 minutes longer. Preparation. 1  Pat swordfish dry and season with salt and pepper. 2  In a heavy skillet heat butter and oil over moderately high heat until foam subsides and saute sauté shallots with salt to, taste, stirring 1. 3  Minute push shallots to side of. 4  Skillet add swordfish and saute sauté, until golden about.  3 minutes 1 Pat swordfish dry and season with salt and pepper. 2  In a heavy skillet heat butter and oil over moderately high heat until foam subsides and saute sauté shallots with salt to, taste, stirring 1.  minute 1 Pat swordfish dry and season with salt and pepper. 2  In a heavy skillet heat butter and oil over moderately high heat until foam subsides and saute sauté shallots with salt to, taste, stirring 1. 3  Minute push shallots to side of.  skillet 1 Pat swordfish dry and season with salt and pepper. 2  In a heavy skillet heat butter and oil over moderately high heat until foam subsides and saute sauté shallots with salt to, taste, stirring 1.  minute A typical swordfish meal would be a simple olive oil-based marinade, then a time on the grill, then served simply with lemon, salt and herbs. Good sword needs nothing more than this. Cook swordfish like you would a rare steak: Use high heat to sear the outside, and let it stay a little rare in the middle. I cook it about 5 minutes on one side, then 2-3 minutes on the other for an inch-thick steak. 
http://www.livestrong.com/article/430231-how-to-cook-swordfish-on-the-stove/ http://www.livestrong.com/article/424829-how-to-cook-swordfish-steaks/ http://www.ehow.com/how_10073927_panfry-swordfish.html http://www.ehow.com/how_10073927_panfry-swordfish.html http://allrecipes.com/recipe/45971/simply-swordfish/ http://www.epicurious.com/recipes/food/views/pan-roasted-swordfish-steaks-with-mixed-peppercorn-butter-232695 http://www.epicurious.com/recipes/food/views/pan-seared-swordfish-steaks-with-shallot-caper-and-balsamic-sauce-13647 http://www.epicurious.com/recipes/food/views/pan-seared-swordfish-steaks-with-shallot-caper-and-balsamic-sauce-13647 http://fishcooking.about.com/od/largefish/p/swordfish_profl.htm
how to cook swordfish in a pan