Seared Swordfish with Salsa Verde & Charred Asparagus

This is Mediterranean steakhouse energy on a weeknight timeline. Thick swordfish steaks get a hard sear in olive oil until deeply golden outside and just cooked through inside, then get draped with a punchy salsa verde built from parsley, capers, garlic, lemon and good olive oil — no cream, no butter-heavy sauce, just herbs and acid doing the heavy lifting. Charred asparagus cooked in the same hot pan picks up all that flavour and adds fibre and volume to the plate without any starchy filler. Swordfish is a dense, meaty, naturally lean fish that holds up beautifully to a hot pan and delivers a serious protein hit in a compact portion, making this a satisfying but not oversized dinner. The whole thing comes together in well under 30 minutes with one pan and a small bowl for the salsa, so there's minimal cleanup and no fussy technique — just get your pan properly hot, don't overcrowd it, and let the fish and asparagus do their thing. It's a keto-friendly plate built entirely around real, whole ingredients: lean fish, olive oil, fresh herbs, garlic, lemon and green vegetables. Portions are sized to be genuinely satisfying without tipping into heavy or greasy territory, and the bright, punchy salsa verde means you get big flavour without needing rich sauces or large quantities of food.

Ingredients

• 2 steaks (about 150g each)swordfish steaks, thick-cut, patted dry
• 250 gasparagus, woody ends trimmed
• 3 tbspextra virgin olive oil, divided
• 1 cupfresh flat-leaf parsley, finely chopped
• 2 tbspcapers, drained and roughly chopped
• 1 clovegarlic, minced
• 1 wholelemon, zest and juice, divided
• 1 tspred wine vinegar
• 0.75 tspsea salt, divided, to taste
• 0.5 tspblack pepper, freshly ground, divided
• 0.25 tspChili flakes, optional

Method

No instructions listed.