Seared Swordfish with Creamed Parmesan Kale

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This dish is a flavor explosion in your mouth! The pan-seared swordfish is perfectly cooked and flaky, while the creamed parmesan kale is rich and creamy. The grilled citrus garlic butter adds a touch of sweetness and acidity, making this dish simply irresistible.


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Swordfish is a meaty fish that is leaner than other types of fish, such as salmon or tuna. This makes it a great option for grilling and pan searing, as it will not become dry or overcooked. Swordfish is also a good source of protein and omega-3 fatty acids, which are beneficial for heart health. When cooking swordfish, it is important to cook it quickly over high heat so that it remains moist and flavorful.

Creamed Parmesan Kale

Creamed Parmesan kale is a great addition to serve over lean swordfish because the creamy greens add a lot of moisture that can get lost in the dish. The kale is also a good source of vitamins and minerals, and it helps to make the dish more filling. The Parmesan cheese adds a touch of flavor and richness, and it helps to bind the dish together. The kale is simmered in a white wine to reduce the bitterness in the greens then finished off with heavy cream and butter.

Grilled Lemons and Limes

Grilled lemons and limes permeate your oil. Grilling the lemons and limes skin side down will not only add color to them but will infused the cooking oil in the pan in a blended citrus infused flavor.

Garlic butter

Garlic butter tastes like a combination of garlic and butter, with a hint of saltiness. It is often used as a condiment for bread, seafood, and vegetables. The garlic flavor can be mild or strong, depending on the amount of garlic used. The butter adds richness and creaminess to the flavor. Garlic butter builds off  the grilled limes and lemons add a ton of layered flavor and lightly cut through the fat.



if you don’t have swordfish 

if swordfish is not an option, other meaty fish can also be used to make this dish. some good substitutes include tuna, salmon, orange roughy, and halibut. these fish are all high in protein and omega-3 fatty acids, and they have a similar texture to swordfish. they can be cooked in the same way as swordfish, either grilled, pan-fried, or baked

the best way to cut swordfish for cooking

the best way to cut swordfish is to remove the bone and skin. the skin can curl and become tough when cooked, and it can also cause the swordfish to cook unevenly. to remove the bone, use a sharp knife to cut along either side of the spine. once the bone is removed, you can then remove the skin. to do this, start at the tail end of the fish and work your way towards the head, using the knife to loosen the skin from the flesh. once the skin is removed, you can then cut the swordfish into your desired serving size.

the best way to cook swordfish

the best way to cook swordfish is to sear it quickly over high heat. this will help to lock in the moisture and prevent the fish from becoming tough. make sure the swordfish is at room temperature before cooking, as this will also help to prevent it from becoming tough. do not overcook the swordfish, as this will also make it tough. a good rule of thumb is to cook the swordfish for about 3-4 minutes per side, or until it is opaque and flakes easily with a fork.

how to know when swordfish is cooked correctly

swordfish is cooked correctly when it is opaque all the way through and flakes easily with a fork. the internal temperature should be 145 degrees fahrenheit for medium-rare or 150 degrees fahrenheit for medium.

lightening up creamed kale

creamed kale or spinach can be a really heavy dish sometimes. lighting up the kale makes it a great dish to serve all the time. instead of thickening with a roux i prefer to opt for heavy cream and let the kale simmer. i also add the heavy cream last and let the kale simmer in wine and stock to bump up the flavor. add the cream and butter for last so that it finishes the dish.

Serving the fish

serve the fish once its begins to flake. Add the creamed  kale to the dish then top with the fish along with the grilled lemons and garlic butter pan sauce.


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Seared Swordfish with Creamed Parmesan Kale

Seared Swordfish with Creamed Parmesan Kale
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  • 4 Swordfish fillets, skin removed
  • 3Tb Cooking Oil
  • 1 Lime, sliced in half
  • 1 Lemon, sliced in half
  • 1 Stick Butter
  • 2 Tb Fresh Parsley, chopped
  • 10 Garlic Cloves, minced
  • Creamed Kale
  • 8- 10 oz Kales, stems removed and chopped
  • 1/2 Yellow Onion, minced
  • 2 Garlic Cloves, minced
  • 1/4 c White Wine
  • 1/2c Vegetable stock
  • 1/4c Heavy Cream
  • 3 Tb Butter


  • In a pan start the creamed kale,
  • Add one tablespoon of butter to the hot pan. Add in onions and garlic then begin to sweat them for 5 minutes tll soft. Season with salt and pepper. Add in the kale along with the wine and stock. Simmer the kale for 15-20 minutes till tender. Once tender season with salt and pepper to taste. Add in heavy cream and allow the kale to simmer for 5 more minutes. Turn the heat off and add in the remaining butter stir and let sit till ready to serve.
  • To make the swordfish
  • Pat the fish dry.
  • Heat a cast iron skillet over medium high heat. Add in cooking oil. Add in lemons and limes.
  • Once the lemons and limes start to sizzle and brown, Turn on all sides cook in the hot pan for about 3 minutes.
  • Remove the citrus from the pan. Add in more cooking oil if the pan is dry.
  • Season the swordfish generously with salt and pepper just before cooking. Add the fish to the pan cook for 4-5 minutes on both sides. Remove from the pan then lower the heat.
  • Add in the remaining butter and parsley, and garlic. Along with the grilled lemons and limes. Remove the pan from the heat.
  • To serve place the kale at the bottom, top it with the swordfish along with the citrus garlic butter.
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