I just realized my husband and I are eating a LOT of fish lately! At least once a week, we used our cast-iron grill pan to make some delicious sword fish! We season this all sorts of ways, but one of our favorites is with cilantro and lime. (Go figure. Seems like these are our favorite flavors lately!)
So many people are afraid of cooking fish at home, especially things like sword fish, that can be a little pricey. I did not grow up in a household that ever, even one time, cooked fish. I suspect my Mom was afraid of it. I was never a fish fan until I met my husband and we began our quest to eat healthier. What I have found is that fish is actually the quickest, easiest meal to make on a week night. The worst thing you can do to a fish is to over-cook it, so I usually pick a hearty variety, like this sword fish. I am also picky about taste and even mouth-feel. Anything that’s slimy or that has a strong “fishy” taste, doesn’t make it to my mouth. I absolutely love tuna and cod and swordfish. I wish I loved salmon, but it’s falls on the “fishier”side, so I don’t make it often.
Anyway, start with your sword fish filets. I usually take mine out of the refrigerator about a half hour prior to cooking. Coat both sides with olive oil, about 1/4 c. Cilantro, zest of a couple of limes, juice of a couple of limes, and of course, salt and pepper.
At this point I let the fish just rest in the juice for 15 minutes, then I flip them and let them rest for 15 minutes more.
Then I heat my grill pan to medium-high. Add 2 Tbsp real butter and about 1 Tbsp of your favorite cooking oil.
Sear the fish on the first side (about four minutes), then when it releases from the pan easily, flip it to sear the second side (about 4 minutes). Then I turn the heat down about medium and let the fish cook all the way through. (Time depends on how large your filets are.)
And here you have the finished product. You can tell it’s ready when you see it starts to flake! YUMMY!!
