Mediterranean Swordfish with Tomatoes and Olives

Transport your taste buds to the sun-soaked coasts of the Mediterranean with this vibrant and flavorful Mediterranean Swordfish with Tomatoes and Olives. This easy yet elegant dish features tender, pan-seared swordfish steaks nestled in a lush sauce brimming with juicy cherry tomatoes, briny kalamata olives, tangy capers, and a splash of dry white wine. Infused with zesty lemon juice, garlic, and fragrant oregano, every bite captures the essence of Mediterranean cuisine. Ready in under 40 minutes, this recipe is perfect for weeknight dinners or special occasions, and it pairs beautifully with crusty bread, rice, or a fresh green salad. With its robust flavors and simple preparation, this Mediterranean swordfish recipe is sure to become a staple in your seafood repertoire.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces swordfish steaks
• 3 tablespoons olive oil
• 3 pieces garlic cloves, minced
• 2 cups cherry tomatoes, halved
• 0.5 cup kalamata olives, pitted and sliced
• 2 tablespoons capers, drained
• 2 tablespoons lemon juice
• 0.5 cup dry white wine
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Pat dry the swordfish steaks with a paper towel and season both sides with salt and pepper.

Step 2

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.

Step 3

Add the swordfish steaks to the skillet and sear for 3-4 minutes on each side until golden and slightly firm to the touch. Remove the steaks from the skillet and set aside on a plate, tented with foil to keep warm.

Step 4

Reduce the heat to medium and add the remaining tablespoon of olive oil to the skillet.

Step 5

Stir in the minced garlic and cook for 1-2 minutes until fragrant, being careful not to burn it.

Step 6

Add the cherry tomatoes to the skillet and cook for 4-5 minutes, stirring occasionally, until they begin to soften and release their juices.

Step 7

Stir in the kalamata olives, capers, oregano, and white wine. Simmer for 2-3 minutes, allowing the flavors to meld together.

Step 8

Add the lemon juice and stir well. Taste and adjust seasoning with additional salt and pepper if needed.

Step 9

Nestle the swordfish steaks back into the skillet, spooning some of the tomato and olive mixture over the fish.

Step 10

Reduce the heat to low, cover the skillet, and let the fish cook for an additional 5-7 minutes, or until it is opaque and flakes easily with a fork.

Step 11

Garnish with chopped parsley before serving.

Step 12

Serve the Mediterranean swordfish hot with your choice of crusty bread, rice, or a fresh green salad.

Nutrition Facts

Serving size	(1601.6g)

Amount per serving	% Daily Value*
Calories	2433.1

Total Fat 135.2g	0%
Saturated Fat 25.0g	0%
Polyunsaturated Fat 4.0g
Cholesterol 666.7mg	0%
Sodium 5553.2mg	0%
Total Carbohydrate 30.2g	0%
Dietary Fiber 11.7g	0%
Total Sugars 9.8g
Protein 234.5g	0%

Vitamin D 7619.0IU	0%
Calcium 221.3mg	0%
Iron 10.1mg	0%
Potassium 5322.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.5%

Protein: 41.2%

Carbs: 5.3%