This seared swordfish with brothy farro is an incredibly easy and healthy swordfish recipe. It’s so easy to make and the aromatic broth is delicious.
Swordfish is a fabulous fish to prepare. It cooks up quickly and is really meaty and delicious. I love it for its mild flavor, so it pairs well with almost anything. The one thing to note about swordfish is you cannot serve it rare or medium-rare. Obviously, you don’t want to overcook it, so keep an eye on it and make sure you cook it until it is just cooked through.
In this healthy swordfish recipe, we serve swordfish on top of an aromatic broth with tender farro. The broth is a clear broth that has onion, garlic, lots of scallions, and thyme. I add quartered Roma tomatoes toward the end of cooking and cooked them until they were just soft; but not falling apart. It really is a delicious, easy, healthy swordfish recipe!
How to Make This Seared Swordfish with Brothy Farro:
We love a good healthy swordfish recipe and this one doesn’t disappoint!
This recipe is easy, but will require 3 pots and pans (sorry!). The first step is boiling the farro. Boil the farro for about 25-30 minutes until tender, but not completely cooked through. Drain and set aside.
Next, prepare the broth. Start by sautéing onions until translucent (don’t let them brown!) and then add sliced garlic. Add a little butter and then pour in water and season liberally with salt, pepper, thyme, and a little crushed red pepper. Add the minced scallions and bring to a boil. After the broth has cooked down a bit, add the farro and the quartered tomatoes and reduce heat to low and let it simmer while you cook the fish.
When you’re ready to prepare the fish, all you do is add a tiny bit of oil to a skillet and turn the heat to high. You want the skillet to be screaming hot. Pat the swordfish dry and season all over with salt and pepper. Immediately at it to the skillet and cook for 2-4 minutes. Flip, add butter, and cook for 2-4 minutes longer, depending on the thickness of your swordfish. Baste the swordfish with the butter as it finishes cooking.
That’s it! To serve, just add the brothy farro to shallow bowls and top with the swordfish and a drizzle of extra virgin olive oil. You’ll be so happy with how delicious this healthy swordfish recipe tastes!
Looking for more fish recipes? Check my archives!
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Seared Swordfish with Brothy Farro
- Medium pot
- Wide pan or deep skillet
- 1 cup farro
- 2 teaspoons extra virgin olive oil
- 1 yellow onion peeled and diced
- 4 cloves garlic peeled and thinly sliced
- 2 tablespoons butter
- 4 cups water
- 1 teaspoon dry thyme
- 6 scallions trimmed and minced
- 4 Roma tomatoes quartered
- Salt, pepper, and crushed red pepper to taste
- 1 pound swordfish cut into 4 ounce portions
- 2 teaspoons neutral cooking oil
- 2 tablespoons butter
- Salt and pepper to taste
Cook the Farro:
- Bring 8 cups of water to a boil in a pot. Add the farro and 1 teaspoon salt. Reduce heat to a low boil and cook for 25-30 minutes. The farro should be tender but not overcooked. Drain and set aside.
Prepare the Broth:
- While the farro cooks, prepare the broth. In a wide pot, heat the extra virgin olive oil over medium heat. Add the onion and cook, stirring often, for 5-6 minutes until translucent. Do not let the onion brown.
- Add the sliced garlic and cook another minute or so.
- Melt the butter into the pot. Once frothy, add the water and bring to a boil. Season liberally with salt, pepper, and crushed red pepper. Add the thyme.
Simmer the Broth:
- Reduce heat on the broth to low and stir in the scallions and the cooked farro. Simmer the broth for 20 minutes. Add the Roma tomatoes and cook for 5-10 minutes more. Taste and season again to your preferences.
Cook the Swordfish:
- After adding the tomatoes to the broth, cook the swordfish.
- Pat the swordfish dry and season all over with salt and pepper.
- Heat the oil in a skillet over high. Once very hot, add the swordfish and cook without moving for 2-4 minutes. Note: Depending on the size of your skillet, you may need to cook the swordfish in batches. Do not overcrowd the skillet.
- Flip the swordfish and add the butter. Cook an additional 2-4 minutes, using a spoon to baste the swordfish as it cooks. Turn off the heat.
- Divide the brothy farro between shallow bowls and place a seared swordfish filet on top. Garnish with a drizzle of extra virgin olive oil, if desired. Enjoy!