Quick Swordfish and Zucchini Dinner

I’ve always enjoyed cooking fish at home, but finding new ways to prepare it can be tricky. Sometimes I want something quick and simple that doesn’t require a lot of fuss in the kitchen. That’s exactly why this swordfish and zucchini combo has become a regular at our dinner table.

The beauty of this recipe is how straightforward it is. You don’t need fancy ingredients or complicated techniques to make it taste good. I usually prep everything while my kids are finishing their homework, and dinner’s ready by the time my husband walks through the door. Plus, it’s the kind of meal that makes everyone happy – not too heavy, but filling enough to satisfy.

If you’re worried about cooking fish at home, don’t be. This recipe is perfect for beginners, and I’ll walk you through each step. Trust me, once you try it, you’ll wonder why you haven’t been making it all along.

What Kind of Swordfish Should I Use?

When shopping for swordfish, look for steaks that are firm and moist with a pinkish-beige color – avoid any that appear brown or have dark spots. Fresh swordfish should have little to no fishy smell, and the meat should be firm to the touch. While fresh is always nice, frozen swordfish steaks work perfectly fine in this recipe since this firm-fleshed fish freezes and thaws well. For the best results, choose steaks that are about 1-inch thick, as they’ll cook more evenly and be less likely to dry out. Just make sure to fully thaw frozen steaks in the refrigerator overnight before cooking.

Options for Substitutions

This recipe has some room for flexibility with ingredients. Here’s what you can swap:

• Swordfish: If swordfish isn’t available or is too pricey, you can use other firm white fish like mahi-mahi, halibut, or tuna steaks. Just adjust cooking time based on the thickness of your fish – thinner fillets will cook faster.
• Butter: You can replace butter with olive oil or ghee. If using olive oil, use about 5 tablespoons instead of 6, as it’s a bit thinner than butter.
• Fresh herbs vs dried: If you have fresh herbs, use them! Replace the dried parsley and oregano with 3 tablespoons each of fresh herbs, finely chopped.
• Lemon: No fresh lemon? Use 2 teaspoons of bottled lemon juice instead of fresh, and orange zest can work in place of lemon zest. For the sliced lemon garnish, you can skip it or use lime slices.
• Zucchini: Yellow summer squash works perfectly in place of zucchini. You could also use cucumber, but add it at the very end as it cooks much faster.
• Green beans: Feel free to swap green beans with asparagus spears or sugar snap peas – they’ll provide a similar crisp texture and green flavor.

Watch Out for These Mistakes While Cooking

The biggest mistake when cooking swordfish is leaving it on the heat too long – unlike other fish, swordfish can quickly become dry and tough if overcooked, so aim for just 4-5 minutes per side until it’s just barely opaque in the center.

Another common error is not patting the fish dry before cooking, which prevents that beautiful golden crust from forming – take a minute to thoroughly dry the steaks with paper towels and season them right before they hit the pan.

For the best flavor, don’t skip the resting time after cooking – giving the swordfish 5 minutes under loose foil allows the juices to redistribute throughout the fish, making every bite juicy and tender.

When it comes to the vegetables, avoid overcrowding the pan as this will steam rather than sear them – if needed, cook the zucchini and green beans in batches to ensure they get a nice caramelization while staying crisp-tender.

What to Serve With Swordfish and Zucchini?

Since this dish already includes some veggies and has bright lemon-herb flavors, it pairs really well with simple starches that can soak up all that tasty butter sauce. Rice pilaf or couscous makes an excellent base – just spoon the fish and sauce right over top. For something a bit more Mediterranean-style, try serving it with orzo tossed with a little olive oil and fresh herbs, or go with roasted baby potatoes seasoned with sea salt and rosemary. If you want to keep things light and low-carb, a fresh arugula salad with shaved parmesan and a squeeze of lemon works perfectly alongside this seafood dish.

Storage Instructions

Keep Fresh: Place any leftover swordfish and vegetables in an airtight container and pop it in the fridge. The fish will stay good for up to 2 days, though it’s best enjoyed within 24 hours for the freshest taste. Keep the vegetables in a separate container to prevent them from getting too soft.

Make Ahead: You can prep the garlic-ginger butter mixture up to a day in advance and keep it covered in the fridge. Just bring it to room temperature before using. The zucchini and green beans can also be sliced and prepped a day ahead – store them in a sealed container in the fridge.

Serve Again: When you’re ready to enjoy the leftovers, gently warm the fish in a covered pan over low heat or in the microwave at 50% power just until heated through. Be careful not to overcook it, as swordfish can get tough when reheated too long. The vegetables can be warmed the same way.

Preparation Time	10-15 minutes
Cooking Time	15-25 minutes
Total Time	25-40 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 2200-2500
• Protein: 150-170 g
• Fat: 140-160 g
• Carbohydrates: 20-30 g

Ingredients

• 2.5 pounds swordfish steaks
• 6 tablespoons butter
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 1 tablespoon dried parsley
• 1 tablespoon dried oregano
• 1/2 tablespoon crushed red pepper flakes
• 2 teaspoons salt, split use
• 1 tablespoon lemon zest (roughly the zest of one lemon)
• 1 tablespoon lemon juice (approximately half a lemon)
• 1/2 lemon, cut into slices
• 1 medium zucchini, cut into rounds
• 1/2 cup green beans, fresh

Step 1: Prepare Butter Mixture

Preheat your oven to 400°F.

In a small microwave-safe bowl, melt 6 tablespoons of butter.

Once melted, add garlic, ginger, parsley, oregano, red pepper flakes, lemon zest, lemon juice, and 1 teaspoon of salt.

Mix thoroughly until all ingredients are combined into a flavorful butter mixture.

Step 2: Sear the Swordfish Steaks

Heat a large oven-safe skillet, preferably cast iron or stainless steel, on medium to medium-high heat.

When the pan is warm, add the prepared butter mixture.

Place the swordfish steaks in the skillet, and sear on one side until browned, approximately 2-3 minutes.

Flip the steaks and sear the remaining side for another 2-3 minutes.

While searing, baste the cooked side with the hot melted butter mixture to infuse the fish with herbs and spices.

Step 3: Add Vegetables

Once the swordfish is seared, move the steaks to one side of the pan.

Add sliced green beans and zucchini to the other side of the pan.

Sprinkle the remaining 1 teaspoon of salt over the vegetables.

Top everything with slices of lemon to impart additional flavor during cooking.

Step 4: Bake in the Oven

Transfer the entire skillet to the preheated oven.

Bake for 10-12 minutes, or until the internal temperature of the swordfish reaches 145°F.

This ensures both the fish and vegetables are perfectly cooked.

Step 5: Serve

Once the baking is complete, carefully remove the skillet from the oven.

Take out the swordfish steaks and toss the cooked vegetables in the browned herb butter left in the pan until they are well coated.

Serve the swordfish alongside the flavorful vegetables for a delicious and well-rounded meal.