For allergens see ingredients in CAPITALS: 100% Atlantic Swordfish (FISH)

Preheat the oven to 200°C (Gas Mark 6), then place a heavy-based frying pan over a medium heat. Drizzle a little oil over each of the steaks, sprinkle them with sea salt, then rub the oil and salt into the meat. When the pan is hot, put one of the steaks into it and sear until just browned (about 30-40 seconds, depending on thickness), then turn the steak over and sear the other side. Take the steak out of the pan and place it in a roasting tin, then add the other steak to the hot pan and repeat, searing lightly on both sides and then lifting it on to the roasting tray. Next, put the tray into the hot oven for 3-4 minutes, then remove the steaks and keep them warm, allowing them to rest for a couple of minutes before serving.

Please be aware that a description of a fish as ‘boned’ means that, although the fishmongers will have removed the bones to the best of their ability, we cannot guarantee that any piece of fish will be entirely bone-free.