Pan-Roasted Swordfish with Plum Tomatoes

This swordfish dish can be on the table in less than 30 minutes. Try it with fresh tuna as well.

Serves: 4Hands-on: 30 minutesTotal: 30 minutesDifficulty: Easy

Serves: 4

Ingredients

  • 4 large plum tomatoes
  • 4 skinless swordfish steaks (5 oz. each)
  • 2 Tbsp. capers
  • 2 cloves garlic
  • 4 Tbsp. olive oil, divided
  • ¼ cup balsamic vinegar
  • ½ cup chopped fresh basil
  • 1 Tbsp. dried oregano
  • 1 Tbsp. granulated sugar
  • 2 Tbsp. fresh-squeezed lemon juice
  • Salt and freshly ground black pepper
  • Italian flat-leaf parsley, to garnish
  • 1 lemon, cut into wedges, to garnish

Directions

  • In a medium saucepan, add enough water to cover the tomatoes. Heat to boiling and blanch the tomatoes briefly until the skins loosen (about 1 minute). Use a slotted spoon to remove the tomatoes from the boiling water. Drain thoroughly, peel the skin, and cut into thin slices. Cut each swordfish steak into 3 to 4 pieces on the diagonal. Rinse the capers. Peel and mince the garlic.
  • In a large frying pan, heat 2 tablespoons olive oil over medium heat. Add the garlic and cook until lightly browned. Add the tomatoes, capers, and the balsamic vinegar. Heat through; then stir in the basil, oregano, sugar, and lemon juice. Add the salt and pepper. Cook slowly over medium-low heat until the balsamic vinegar is reduced by half.
  • Brush 2 tablespoons olive oil over the swordfish pieces. Add to the pan. Cook over high heat until the fish is golden brown on the outside and cooked through (about 3 to 5 minutes). Transfer to a serving platter. Garnish with the parsley and lemon wedges. Serve immediately.

Recipe Information

Serves: 4

Ingredients

  • 4 large plum tomatoes
  • 4 skinless swordfish steaks (5 oz. each)
  • 2 Tbsp. capers
  • 2 cloves garlic
  • 4 Tbsp. olive oil, divided
  • ¼ cup balsamic vinegar
  • ½ cup chopped fresh basil
  • 1 Tbsp. dried oregano
  • 1 Tbsp. granulated sugar
  • 2 Tbsp. fresh-squeezed lemon juice
  • Salt and freshly ground black pepper
  • Italian flat-leaf parsley, to garnish
  • 1 lemon, cut into wedges, to garnish

Directions

  • In a medium saucepan, add enough water to cover the tomatoes. Heat to boiling and blanch the tomatoes briefly until the skins loosen (about 1 minute). Use a slotted spoon to remove the tomatoes from the boiling water. Drain thoroughly, peel the skin, and cut into thin slices. Cut each swordfish steak into 3 to 4 pieces on the diagonal. Rinse the capers. Peel and mince the garlic.
  • In a large frying pan, heat 2 tablespoons olive oil over medium heat. Add the garlic and cook until lightly browned. Add the tomatoes, capers, and the balsamic vinegar. Heat through; then stir in the basil, oregano, sugar, and lemon juice. Add the salt and pepper. Cook slowly over medium-low heat until the balsamic vinegar is reduced by half.
  • Brush 2 tablespoons olive oil over the swordfish pieces. Add to the pan. Cook over high heat until the fish is golden brown on the outside and cooked through (about 3 to 5 minutes). Transfer to a serving platter. Garnish with the parsley and lemon wedges. Serve immediately.

Nutrition Information

Nutrition Information
Amount per serving
Calories270
Total Fat17g
Saturated Fat3g
Cholesterol45mg
Sodium460mg
Total Carbohydrate10g
Dietary Fiber1g
Sugars7g
Protein15g