Swordfish With Tomato Sauce Recipe

Have you ever had a meal that felt like a mini-vacation on a plate? Let me share my journey with this swordfish recipe that brings the Mediterranean to your kitchen with every bite.

My Swordfish with Tomato Sauce recipe combines a delicious range of flavors. The swordfish steaks, simply seasoned with salt and pepper, contrast beautifully with a richly flavored tomato sauce made from finely minced onion, crushed garlic, and tomatoes (with a touch of tomato paste, for added depth).

I think the sauce would be good even without the fish, but the sauce really makes the swordfish sing. I like to make the dish in two steps: first searing the fish, and then making the sauce, which I pour over the fish after both sauce and fish are done.

That way, the fish retains its fresh flavor and moist texture.

Ingredients

• Swordfish: A rich source of high-quality protein and healthy omega-3 fatty acids.
• Olive Oil: Provides healthy monounsaturated fats; adds richness and flavor.
• Garlic: Contains antioxidants; adds a pungent flavor and depth.
• Crushed Tomatoes: Source of vitamins A and C; contributes a rich, savory taste.
• Tomato Paste: Intensifies tomato flavor; adds thickness to the sauce.
• Capers: Add a tangy and salty burst; source of antioxidants.
• Lemon: Provides a fresh, citrusy brightness; rich in vitamin C.

Ingredient Quantities

• 2 swordfish steaks, about 1 inch thick
• Salt and pepper, to taste
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 can (14 ounces) crushed tomatoes
• 1 tablespoon tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 cup dry white wine
• 2 tablespoons capers, rinsed
• 1/4 cup fresh parsley, chopped
• 1/4 teaspoon crushed red pepper flakes (optional)
• 1 lemon, cut into wedges

How to Make this

1. Both sides of the swordfish steaks should be seasoned with salt and pepper.

2. A large skillet is set over medium-high heat; to that, 1 tablespoon of olive oil is added.

3. Add swordfish steaks to the skillet and cook for 3-4 minutes per side until golden brown and cooked through. Remove from skillet and set aside.

4. In the same frying pan, add the leftover tablespoon of olive oil.

5. Add the onion, chopped, and sauté until softened and translucent, about 5 minutes.

6. Add the minced garlic and cook for 30 more seconds until you can smell it. That is the scent of deliciousness.

7. Add the crushed tomatoes, tomato paste, dried oregano, dried basil, and crushed red pepper flakes (if using) into the pot. Stir thoroughly to mix.

8. Combine the white wine and the mixture; bring to a gentle simmer. Cook for 10 minutes. Let the flavors mingle and allow the sauce to thicken slightly.

9. Incorporate the capers and chopped parsley. Reintroduce the swordfish to the skillet, topping it with the sauce, and let it all meld over a low flame for 2 to 3 minutes.

10. Present the swordfish steaks with the tomato sauce heaped above, garnished with lemon wedges and sprigs of parsley.

Equipment Needed

1. Large skillet
2. Knife
3. Cutting board
4. Measuring spoons
5. Measuring cup
6. Wooden spoon or spatula
7. Serving plate

FAQ

• Q: Can I use frozen swordfish steaks for this recipe?A: Absolutely, using frozen swordfish steaks is perfectly fine. Just be sure to allow them to thaw completely and dry them nicely before you go ahead and season and cook them.
• Q: Is there a substitute for the white wine?A: Yes, you can use chicken or vegetable broth in place of the white wine, or use water with a splash of lemon juice to keep some acidity in the dish.
• Q: Can the tomato sauce be made in advance?A: Certainly. The tomato sauce can be prepared as much as two days ahead of time and kept in the refrigerator. Reheat it slowly on the stovetop before serving.
• Q: How do I know when the swordfish is fully cooked?A: When it is opaque and flakes easily with a fork, swordfish will have reached an internal temperature of 145°F (63°C), making it done.
• Q: What can I serve with this dish?This meal is a perfect match for chewy bread, oven-browned potatoes, or a clean-tasting green salad.
• Q: Can I add other herbs to the tomato sauce?Q: Can I add other herbs to the recipe?
  A: Yes, feel free to add other herbs like thyme or rosemary for additional flavor.

Swordfish With Tomato Sauce Recipe Substitutions and Variations

For swordfish steaks: You can swap in mahi-mahi or tuna steaks, if you prefer, for a similar texture and flavor.
To replace olive oil: Use avocado oil or canola oil when necessary.
To use fresh oregano instead of dried: Use about 1 tablespoon of chopped fresh oregano leaves.
To substitute dried basil:

Replace with: 1 tablespoon fresh basil, chopped.

Alternative: Use dried thyme for a different flavor profile.
For white wine: If you want to avoid using alcohol, feel free to use chicken broth or vegetable broth instead.

Pro Tips

1. Marinade Enhancement Before cooking, consider marinating the swordfish steaks for 30 minutes with olive oil, lemon juice, and a pinch of dried herbs to enhance their flavor and tenderness.

2. Wine Substitution If you prefer non-alcoholic options, replace the dry white wine with chicken or vegetable broth; add a splash of white wine vinegar to maintain the acidity.

3. Tomato Sauce Depth For a richer sauce, roast the canned tomatoes with a little olive oil, salt, and pepper in the oven for 15-20 minutes before adding them to the pan. This will enhance their natural sweetness and add depth.

4. Capers Prep Rinse the capers thoroughly under cold water to remove excess salt, and then pat them dry. This ensures they don’t overpower the dish with brininess.

5. Final Finish Just before serving, drizzle a little high-quality extra virgin olive oil on the finished dish to add a touch of luxury and a burst of fresh flavor.