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A perfectly seared swordfish steak with burst cherry tomatoes is the epitome of elegant yet effortless cooking. The combination of meaty fish, sweet tomatoes, and briny capers creates a restaurant-worthy dish that comes together in minutes.
Key Ingredients
- Swordfish: Select thick, firm steaks with clean pink-white color
- Cherry Tomatoes: Choose ripe, sweet varieties
- Capers: Small non-pareil preferred
- Extra Virgin Olive Oil: High quality for best results
- Fresh Herbs: Basil, parsley or thyme
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Selecting Quality Fish
Quality swordfish should be firm with uniform coloring and no dark spots. Fresh fish will have a clean ocean scent. Look for steaks cut at least one inch thick for optimal cooking. Establish a relationship with a trusted fishmonger who can provide the freshest cuts.
Cooking Method
- Perfect Searing Technique:
- Temper fish at room temperature. Pat completely dry before cooking. Heat pan until very hot before adding oil. Listen for proper sizzle when fish hits the pan.
- Sauce Development:
- After achieving golden crust, add tomatoes around fish. Allow tomatoes to burst naturally. Incorporate capers for salinity. Deglaze with wine or stock to create sauce.
- Temperature Guide:
- Fish should feel firm with slight give when pressed.
- Visual Cues:
- Look for color change halfway up sides.
Recipe Variations
Several tested modifications enhance this versatile dish:
Seasonal Adaptations
Summer: Fresh tomatoes and basil
Autumn: Mixed wild mushrooms
Winter: Preserved citrus
Spring: Fresh peas and mint
Summer: Charred lemon
Preserved lemon adds bright complexity to the sauce.
Serving Suggestions
Complement the dish with these accompaniments:
Artisanal bread for sauce
Fresh pasta
Smooth polenta
Roasted potatoes
Sautéed green beans
Storage Guidelines
Serve immediately for best results
Brief room temperature hold acceptable
Warm sauce independently
Reserve extra sauce for pasta
Sauce freezes well
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Technical Notes
Choose heavy-gauge cookware
Preheat pan properly
Prepare mise en place
Monitor tomato cooking
Rest fish before serving
Final Thoughts
This refined swordfish preparation demonstrates how superior ingredients and proper technique create exceptional results. The dish balances sophistication with simplicity.
The key lies in careful attention to cooking temperature and timing. Allow ingredients to develop naturally while maintaining control over the process.
Reserve sauce for the perfect finishing touch.
Recipe FAQs
- → Can I use a different kind of fish?
- Absolutely! Tuna or halibut are good choices. Just keep in mind their thickness might require slight adjustments in cooking time.
- → Do I really need to marinate it?
- It's better if you can let it soak for 1-6 hours, but 30 minutes works in a pinch.
- → What kind of pan should I use?
- A heavy-duty skillet or a cast iron pan that can go from the stove to the oven is ideal.
- → Can I prep this ahead of time?
- While it's best freshly made, you can prep the marinade and slice the tomatoes in advance to save time.
- → What should I serve it with?
- Pair it with rice, roasted spuds, or a nice crusty bread to soak up all those tasty juices.
Swordfish & Tomatoes
Flaky swordfish cooked in a skillet with roasted tomatoes and tangy capers, all brought together with a zesty lemony sauce.
Ingredients
→ For the Marinade
→ For the Fish
→ For the Sauce
Steps
Combine the Italian dressing with lemon juice in a bowl. Rub both sides of the swordfish with salt, pepper, and Italian seasoning. Pour the marinade over the fish and let it sit in the fridge for at least an hour, up to six hours.
Set your oven temperature to 400°F.
Warm up some oil in a sturdy, oven-safe pan on medium-high heat. Cook the fish for about 2-3 minutes per side, or until you see those lovely grill marks. Then, take it out of the pan.
Toss in the cherry tomatoes, garlic, capers, parsley, and broth. Let it cook for a few minutes until the tomatoes soften and break down a bit.
Put the fish back into the pan, spooning some sauce and tomatoes on top. Bake it in the oven for around 7 minutes, or until the fish is fully cooked through.
Take it off the heat and serve right away, spooning sauce over the fish. Sprinkle on a little extra parsley for some color.
Notes
- You can swap chicken broth for vegetable broth if you prefer
- An oven-safe pan works best for this recipe
- The thickness of your fish may change the cooking time
Required Tools
- Sturdy, oven-safe pan
- Measuring spoons and cups
- A good sharp knife
Allergy Information
Check each ingredient for potential allergens and consult a healthcare professional if needed.
- This dish contains fish: swordfish
Nutritional Facts (per serving)
These details are provided for informational purposes and aren't a substitute for medical advice.
- Calories: 246
- Fats: 16 g
- Carbohydrates: 7 g
- Proteins: 18 g