Swordfish is a robust fish that lends itself well to grilling, but for this recipe, working on a pan allows you to meld the flavors of the vegetables with the fish for a dish that is absolute perfection. If you can’t find swordfish at your local market, tuna steaks make a good alternative.
Ingredients
- 4 (6-8 oz.) swordfish steaks
- ¼ tsp. kosher salt
- ¼ tsp. pepper
- ½ tsp. red chili flakes
- 2 Tbsp. olive oil
- 2 shallots, minced
- 2 cloves garlic, minced
- ½ cup white wine
- 1 cup cherry or grape tomatoes, halved
- ⅓ cup pitted black olives
- ½ tsp. dried oregano
- ⅓ cup toasted pine nuts
-
5-6 large basil leaves, coarsely chopped
Optional Garnishes*:
- Lemon wedges
Directions
- Season swordfish on both sides with salt, pepper, and red chili flakes. In a large nonstick skillet, heat half of the oil over medium-high heat. Add swordfish in a single layer and cook until golden, about 2 minutes per side. Remove from pan and set aside. Lower heat to medium.
- To the same pan, add remaining oil. Add shallot and cook, stirring frequently, until translucent and fragrant, about 2 minutes. Add garlic and cook for 1 minute more. Add wine, tomatoes, olives, and oregano. Stir to combine.
- Return swordfish to the pan. Simmer 3 minutes, or until fish is cooked through and wine has reduced by half. Remove from heat. Add toasted pine nuts and basil. Serve immediately, with lemon wedges. Salt to taste.
*Optional garnishes have not been included in the rating of this recipe.
Nutrition Facts
4 servings per container
Serving Size 288 g
| Amount per serving | ||
|---|---|---|
| Calories | 440 | |
| % Daily Value* | ||
| Total Fat 27g | 35% | |
| Saturated Fat 4.5g | 23% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 6.5g | ||
| Monounsaturated Fat 13g | ||
| Cholesterol 112mg | 37% | |
| Sodium 370mg | 16% | |
| Total Carbohydrate 8g | 3% | |
| Dietary Fiber 2g | 7% | |
| Total Sugars 3g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 3g | ||
| Protein 36g | ||
| Vitamin D 23.6mcg | 120% | |
| Calcium 40.6mg | 4% | |
| Iron 2.2mg | 10% | |
| Potassium 965mg | 20% | |
| Vitamin A 86mcg | 10% | |
| Vitamin C 7.6mg | 8% | |
| Vitamin E 5.9mg | 40% | |
| Vitamin K 17.9mcg | 15% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 20.7mg | 130% | |
| Vitamin B6 1.1mg | 60% | |
| Folate 20.6mcg | 5% | |
| Vitamin B12 2.9mcg | 120% | |
| Biotin 1.5mcg | 4% | |
| Chloride 26.7mg | 2% | |
| Pantothenate 0.8mg | 20% | |
| Phosphorus 527.5mg | 40% | |
| Iodine 0mcg | 0% | |
| Magnesium 90.5mg | 20% | |
| Zinc 2.1mg | 20% | |
| Selenium 98.3mcg | 180% | |
| Copper 0.3mg | 35% | |
| Manganese 1.2mg | 50% | |
| Chromium 0.3mcg | 0% | |
| Molybdenum 6.1mcg | 15% | |
* The % Daily Value (DV) 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.
Ingredients
Swordfish, Tomatoes, White Wine, Shallots, Pine Nuts, Black Olives (ripe Olives, Water, Salt, Ferrous Gluconate (to Stabilize Color)), Olive Oil, Garlic, Basil, Salt, Red Pepper Flakes, Black Pepper, Oregano.
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