Secondi Piatti: Meat, Fish, Eggs, Cheese

Pan-Fried Seeds Breaded Swordfish Steaks

Swordfish goes very well with this breading made with linseed, sesame and pumpkin seeds, without any need to add breadcrumbs. Pan-fried swordfish doesn’t need much cooking, just a few minutes is enough to avoid this gorgeous fish to become dry and stodgy.

Serves 2, Preparation 5 mins, Cooking 5-6 mins

  • 2 Swordfish Steaks
  • Linseed / Flaxseed, to taste
  • Pumpkin seeds, to taste
  • Sesame seeds, to taste
  • A pinch of salt
  • EVOO – Extra Virgin Olive Oil, 2 tablespoons
  • Orange or Lemon Zest, optional


In a shallow plate add and mix linseed, sesame and pumpkin seeds. Toss swordfish steaks into seeds breading.

Swordfish steaks are moist, which allows the seeds to adhere easily. Just in case, press them down a little with your hands on both sides.

Heat two spoonfuls of EVOO in a frying pan, place the breaded swordfish on top and cook for no more than 3 minutes on each side over a low heat. Seeds will be well toasted meanwhile.

Drizzling the swordfish steaks with the oil in the pan, add a pinch of salt, add some orange or lemon zest for a slight citrus note if you like and serve.

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