Swordfish Steak with Lemon and Caper Sauce

Swordfish Steak with Lemon and Caper Sauce

Why This Works for Intermittent Fasting

Swordfish is a dense, meaty fish that delivers roughly 40 grams of protein per serving with almost no carbohydrate, making it an efficient way to hit satiety when you're breaking a fast. The butter-and-olive-oil caper sauce adds enough fat to slow digestion and keep you full through the rest of your eating window, without any starch or added sugar to spike blood glucose right after a fasted state.

Ingredients

• 2 swordfish steaks (about 180g / 6oz each)
• Sea salt and black pepper, to taste
• 2 tbsp olive oil
• 3 tbsp butter, divided
• 2 cloves garlic, minced
• 1 lemon, juiced (about 3 tbsp)
• 2 tbsp capers, drained
• 2 tbsp fresh parsley, chopped
• Lemon slices, for garnish

Instructions

1. Pat the swordfish steaks dry with paper towel and season both sides generously with salt and pepper.
2. Heat the olive oil and 1 tbsp of butter in a large skillet over medium-high heat until shimmering.
3. Add the swordfish steaks and sear for 3–4 minutes per side, until golden brown and just cooked through (internal temperature of 130–135°F). Remove from the pan and set aside, tented with foil.
4. Reduce heat to medium. Add the remaining 2 tbsp of butter to the same skillet and let it melt.
5. Add the minced garlic and cook for 30 seconds until fragrant, stirring constantly so it doesn't burn.
6. Pour in the lemon juice and add the capers. Simmer for 1–2 minutes, scraping up any browned bits from the pan.
7. Stir in the chopped parsley, then spoon the sauce generously over the swordfish steaks.
8. Garnish with lemon slices and serve immediately.

Nutrition Per Serving

Fasting Compatibility

This recipe works well for 16:8 or 18:6 protocols as a satisfying dinner to close your eating window, and its high protein, near-zero carb profile makes it a solid choice for keeping blood sugar stable if you're following an OMAD approach.