Pan-Seared Swordfish with Carrot Ribbon Salad & Lemon Vinaigrette

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This Pan-Seared Swordfish dish is an absolute treat for the eye and the taste buds! Plus it is simple to make, yet mouth-wateringly delicious and just bursting with flavors. Served with a rainbow carrot and arugula salad, this fish recipe is on the table in around 30 minutes.

A white plate with carrot and arugula salad, topped with swordfish and lemon slices. Text overlay says"Pan-Seared Swordfish". Similar photos of the recipe from various angles are used throughout with different text overlays unless otherwise described.

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Pan-Seared Swordfish

The full ingredients list and instructions are found in the printable recipe card at the end of this post. I highly recommend reading the blog post all the way through so that you don’t miss any tips or substitution suggestions, to ensure that you have all the ingredients and equipment required and understand the steps and timings involved.

This recipe for pan-seared swordfish with carrot ribbon salad and lemon vinaigrette is a light and healthy meal that’s easy to prepare.

The lemon vinaigrette adds a bright, refreshing flavor to the salad, and the pan-seared swordfish pairs perfectly with the carrots and greens.

So if you’re looking for a quick and healthy dinner idea, give this recipe a try!

A Recipe for Pan-Seared Swordfish with Carrot Ribbon Salad

Ingredients & Equipment Used In This Recipe

While most ingredients can be bought in grocery stores, for your convenience, any specialized or notable ingredients and equipment needed for this recipe have been linked to Amazon or other stores if available online. Staple ingredients such as oil, salt, sugar, etc., aren’t always included here as you’re likely to have those in your kitchen. The complete list of ALL ingredients with measurements is found on the recipe card.

  • Fresh ProduceLemons, Rainbow Carrots, Arugula, Basil, Parsley
  • ProteinSwordfish Fillets
  • Dairy
  • White Balsamic Vinegar
  • Italian Seasoningthis recipe uses store-bought Italian Seasoning, but it is so easy to make your own herb mixes, especially if you already have a bunch of herbs and spices in your pantry already. Just mix equal measures of dried basil, oregano, rosemary, parsley, and thyme. You can also add a pinch of garlic granules or powder as well as red chili flakes if you like. Store in an airtight jar and use in recipes as required.
  • Garlic Powder
  • Dijon Mustard
  • Honeytry to buy locally produced honey when possible.

Recipes on The Purple Pumpkin Blog use both cup measurements and/or weighted measurements. American cups and kitchen food scales are handy pieces of equipment to have in your kitchen as it means you’ll be able to make all of the different recipes on my blog. I try to give American, imperial, and metric measurements in my recipes. Please note, you can mix cup measurements with weighted measurements, but never mix imperial (pounds, ounces, pints, etc.,) with metric (kilograms, grams, litres, etc.,).

Pan-Seared Swordfish Recipe

More Recipes Using Swordfish

One of the hero ingredients in this dish is swordfish, so here are some more recipes using the same:

More Fish Recipes

Looking for more fish dishes to make? Check these recipes out next:

A Recipe for Pan-Seared Swordfish

Recipe Tips

  • For best results, choose large, straight carrots for this application instead of smaller and/or twisted ones. This will make it much easier to peel and slice them into nice ribbons with a vegetable peeler.
  • Don’t despair if you can’t find rainbow carrots locally, as regular orange carrots will provide a nice pop of color, as well.

How Do I Make Pan-Seared Swordfish?

Check out the printable recipe card below with full ingredients and instructions. Any demonstration photos do not print out to save your ink.

Pan-Seared Swordfish with Carrot Ribbon Salad & Lemon Vinaigrette

Pan-Seared Swordfish with Carrot Ribbon Salad & Lemon Vinaigrette

Yield: 4
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes

This Pan-Seared Swordfish dish is an absolute treat for the eye and the taste buds!


For the Lemon Vinaigrette

  • ¼ cup extra virgin olive oil
  • 1 Tbsp white balsamic vinegar
  • 1 Tbsp fresh lemon juice
  • 1 tsp organic lemon zest
  • ½ tsp Italian seasoning
  • ½ tsp garlic powder
  • 1 tsp Dijon mustard
  • 1 Tbsp honey
  • Sea salt, to taste

Remaining Ingredients

  • 2 Tbsp olive oil
  • 4 (6-oz/170g) swordfish fillets, approximately 1” thick
  • Sea salt and black pepper, to taste
  • 3 large carrots, peeled and sliced into thin ribbons with a vegetable peeler
  • 6 cups fresh baby arugula
  • ¼ cup fresh basil, chopped
  • 3 Tbsp fresh parsley, chopped

For garnish

  • 1 large lemon, sliced


  1. Prepare the vinaigrette by combining all ingredients in a glass jar with a tight-fitting lid. Cover and shake vigorously until thoroughly combined. Set aside.
  2. Heat olive oil in a large skillet over medium-high heat until hot.
  3. Generously season the swordfish fillets on both sides with salt and black pepper and add to the hot skillet. Cook for 4-5 minutes until golden brown and it releases easily from the bottom of the skillet. Turn and cook for another 4-5 minutes, or just until the swordfish is cooked through.* Remove from heat and set aside.
  4. Add the carrot ribbons, arugula, basil, and parsley to a large bowl and drizzle 2-3 tablespoons of the lemon vinaigrette. Season with salt and black pepper, to taste, and toss to combine.
  5. To serve, divide the salad between four individual serving plates and top each with a piece of swordfish. Garnish with lemon slices, if desired, and offer the remaining vinaigrette on the side. Enjoy!



  • *Tip: The fillets should change color/turn white about 1/3 of the way up from the bottom as it cooks. The remaining portion will cook through as it rests.
  • For best results, choose large, straight carrots for this application instead of smaller and/or twisted specimens. This will make it much easier to peel and slice them into nice ribbons with a vegetable peeler.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 244Total Fat: 21gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 17gCholesterol: 0mgSodium: 293mgCarbohydrates: 15gFiber: 3gSugar: 8gProtein: 2g

This site uses Nutritionix to provide estimated nutrition. Nutritional information is always approximate and will depend on the quality of ingredients used and serving sizes. If you need exact calories and macros, please do your own calculations.

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Make It A Special Dinner!

You’ve made the main dish, but what about the rest of the courses?

Here are additional recipes to create a menu for a dinner party or special meal:

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