Stewed Swordfish

Dive into the rich, Mediterranean-inspired flavors of Stewed Swordfish, a dish that combines tender, golden-seared swordfish steaks with a vibrant tomato-based sauce. Infused with aromatic garlic, onions, and a splash of dry white wine, the sauce is elevated by the briny notes of Kalamata olives and capers, and finished with a fragrant touch of oregano, parsley, and fresh basil. This hearty recipe, perfect for seafood lovers, comes together in under an hour, making it an elegant yet approachable choice for weeknight dinners or special occasions. Serve it with crusty bread or over steamed rice to soak up every drop of the savory sauce, and complete the experience with a squeeze of fresh lemon for a burst of brightness. Stewed Swordfish is the perfect blend of comfort and sophistication—designed to impress while being surprisingly simple to prepare.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 4 pieces (6 ounces each) Swordfish steaks
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 3 tablespoons Olive oil
• 1 large Yellow onion, diced
• 3 Garlic cloves, minced
• 28 ounces (1 can) Crushed tomatoes
• 0.5 cup Dry white wine
• 0.5 cup Kalamata olives, pitted and sliced
• 2 tablespoons Capers, drained
• 1 teaspoon Dried oregano
• 2 tablespoons Fresh parsley, chopped
• 5 leaves Fresh basil leaves, torn
• 4 Lemon wedges (for serving)

Directions

Step 1

Season the swordfish steaks with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Set aside.

Step 2

Heat 2 tablespoons of olive oil in a large skillet or Dutch oven over medium heat. Once hot, add the swordfish steaks and sear for 2-3 minutes per side until golden. Remove the fish and set it aside on a plate.

Step 3

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the diced onion and cook for 5-6 minutes, stirring occasionally, until softened.

Step 4

Stir in the minced garlic and cook for 30 seconds until fragrant.

Step 5

Pour in the crushed tomatoes and dry white wine. Add the sliced Kalamata olives, drained capers, dried oregano, and the remaining 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Stir to combine.

Step 6

Reduce the heat to low and let the sauce simmer for 15 minutes, stirring occasionally, to allow the flavors to meld.

Step 7

Nestle the seared swordfish steaks into the sauce, spooning some sauce over the top of the fish. Cover the skillet and let the fish cook in the sauce for 10-12 minutes, or until the fish is tender and flakes easily with a fork.

Step 8

Garnish the dish with fresh parsley and torn basil leaves.

Step 9

Serve the stewed swordfish hot with lemon wedges on the side. Enjoy with crusty bread or over steamed rice.

Nutrition Facts

Serving size	(2069.8g)

Amount per serving	% Daily Value*
Calories	2167.3

Total Fat 117.1g	0%
Saturated Fat 20.6g	0%
Polyunsaturated Fat 4.0g
Cholesterol 476.3mg	0%
Sodium 5369.5mg	0%
Total Carbohydrate 78.9g	0%
Dietary Fiber 25.4g	0%
Total Sugars 36.8g
Protein 176.0g	0%

Vitamin D 5443.1IU	0%
Calcium 410.9mg	0%
Iron 13.7mg	0%
Potassium 5562.5mg	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: 50.8%

Protein: 34.0%

Carbs: 15.2%