Swordfish in Spanish Sofrito Sauce

Dive into the flavors of the Mediterranean with this irresistibly savory Swordfish in Spanish Sofrito Sauce. This dish pairs tender, seared swordfish steaks with a vibrant sofrito—a traditional Spanish sauce bursting with sweetness from ripe plum tomatoes, colorful bell peppers, and aromatic spices like smoked paprika and oregano. A splash of dry white wine adds depth, while fresh parsley lends a bright, herbaceous finish. This one-pan recipe is perfect for weeknight meals, coming together in just 45 minutes. Serve this dish with crusty bread, steamed rice, or roasted vegetables for a satisfying and nutrient-rich meal that transports your taste buds straight to the shores of Spain.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces (6-8 oz each) swordfish steaks
• 3 tablespoons olive oil
• 1 large, finely chopped yellow onion
• 4 minced garlic cloves
• 1 medium, finely diced red bell pepper
• 1 medium, finely diced green bell pepper
• 4 medium, finely chopped or grated ripe plum tomatoes
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 0.5 cup dry white wine
• 2 tablespoons, chopped fresh parsley
• 1.5 teaspoons (to taste) salt
• 0.5 teaspoon (to taste) black pepper

Directions

Step 1

Pat the swordfish steaks dry with paper towels and season them on both sides with 1 teaspoon of salt and 1/4 teaspoon of black pepper. Set aside.

Step 2

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the swordfish steaks and sear for 2-3 minutes per side until lightly browned. Remove the steaks from the skillet and set aside.

Step 3

Reduce the heat to medium and add the remaining 1 tablespoon of olive oil to the skillet. Add the chopped yellow onion and sauté for 3-4 minutes until softened.

Step 4

Stir in the minced garlic, red bell pepper, and green bell pepper. Cook for another 4-5 minutes, stirring occasionally, until the vegetables have softened.

Step 5

Add the chopped or grated tomatoes to the skillet along with the smoked paprika and dried oregano. Stir everything together and let it cook for 5-7 minutes, allowing the tomatoes to break down into a sauce.

Step 6

Pour in the dry white wine and stir. Allow the sauce to simmer for 3-4 minutes to let the wine reduce slightly.

Step 7

Return the seared swordfish steaks to the skillet, nestling them into the sofrito sauce. Cover the skillet and let the fish cook for 6-8 minutes over medium-low heat, or until the swordfish is cooked through and flakes easily with a fork.

Step 8

Taste the sauce and adjust the seasoning with more salt and black pepper, if needed.

Step 9

Sprinkle the chopped fresh parsley over the fish and sauce before serving.

Step 10

Serve hot with crusty bread, steamed rice, or roasted vegetables for a complete meal.

Nutrition Facts

Serving size	(1554.4g)

Amount per serving	% Daily Value*
Calories	1853.8

Total Fat 92.8g	0%
Saturated Fat 17.7g	0%
Polyunsaturated Fat 4.1g
Cholesterol 476.3mg	0%
Sodium 4194.2mg	0%
Total Carbohydrate 48.9g	0%
Dietary Fiber 13.0g	0%
Total Sugars 22.7g
Protein 171.5g	0%

Vitamin D 5443.1IU	0%
Calcium 174.8mg	0%
Iron 7.8mg	0%
Potassium 4697.2mg	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: 48.6%

Protein: 40.0%

Carbs: 11.4%