Easy Swordfish with Tomatoes Recipe

When it comes to weeknight dinners, I’m always on the lookout for recipes that feel special without being complicated. Swordfish with tomatoes is exactly that kind of dish. It’s the meal I turn to when I want something that feels a bit fancier than our usual chicken or pasta, but doesn’t require hours in the kitchen or a long list of ingredients.

I first started making this dish after finding fresh swordfish at our local market, and it’s become one of those reliable recipes I keep coming back to. The combination of the meaty fish and sweet tomatoes just works so well together. Plus, it’s one of those meals that makes everyone at the table happy – even my pickiest eaters give it a thumbs up.

If you’ve never cooked swordfish before, don’t worry – it’s actually one of the easiest fish to prepare. The firm texture means it won’t fall apart while cooking, and it pairs beautifully with simple ingredients you probably already have in your kitchen.

What Kind of Swordfish Should I Use?

Fresh swordfish steaks are your best bet for this recipe, and you’ll want to look for pieces that are firm and moist with a pinkish-beige color – avoid any that appear brown or dried out at the edges. The steaks should be about 1-inch thick, which is perfect for even cooking and helps prevent the fish from drying out. If fresh isn’t available, frozen swordfish can work well too, just make sure to thaw it completely in the refrigerator overnight and pat it dry before cooking. When you’re at the store, don’t worry if you see some darker meat along the edges of the steaks – this is normal, though you might want to trim it off if you prefer a milder flavor.

Options for Substitutions

This Mediterranean-style fish dish is pretty adaptable. Here are some helpful swaps if you need them:

• Swordfish: If swordfish isn’t available, you can use other firm white fish like mahi-mahi, halibut, or tuna steaks. Just adjust cooking time based on the thickness of your fish – thinner fillets will cook faster.
• Cherry tomatoes: Regular diced tomatoes work just fine here. You can even use canned diced tomatoes in a pinch – just drain them first and maybe cut back on the wine since canned tomatoes have more liquid.
• White wine: No wine? Use chicken broth or fish stock plus a splash of lemon juice to add some brightness. Even water with a squeeze of lemon will do in a pinch.
• Capers: If you’re not a fan of capers or don’t have them, try chopped pickled vegetables or even a splash of olive brine for that salty kick.
• Fresh parsley: You can swap in fresh basil or a mix of fresh herbs. If using dried parsley instead, use just 1 tablespoon since dried herbs are more concentrated.

Watch Out for These Mistakes While Cooking

The biggest mistake when cooking swordfish is overcooking it, which can turn this meaty fish dry and tough – aim for just until it’s opaque in the center, usually about 4-5 minutes per side depending on thickness. Another common error is not patting the fish dry before cooking, which prevents that beautiful golden crust from forming – take a moment to thoroughly dry the surface with paper towels and season just before it hits the pan. For the best flavor development, avoid moving the fish around too much in the pan; let it sear undisturbed for a few minutes until it releases easily from the pan surface. If you’re worried about timing, remember that slightly undercooked swordfish will continue to cook from residual heat once removed from the pan, while overcooked fish can’t be salvaged.

What to Serve With Swordfish?

This Mediterranean-style swordfish pairs perfectly with a side of fluffy couscous or orzo pasta to soak up all those tasty tomato juices. For a fresh veggie option, try serving it with roasted asparagus or a simple arugula salad dressed with lemon and olive oil. Since the fish already has bold flavors from the capers and olives, keep your sides pretty simple – even just some steamed green beans with a squeeze of lemon would work great. If you want to round out the meal with something starchy, grilled or roasted baby potatoes seasoned with herbs make an excellent choice.

Storage Instructions

Keep Fresh: If you have leftover swordfish with tomatoes, place it in an airtight container and pop it in the fridge. It’ll stay good for up to 2 days, though fish dishes are usually best enjoyed within 24 hours of cooking. The tomato sauce actually gets even tastier as the flavors meld together overnight!

Make Ahead: While the fish itself is best cooked right before serving, you can prep the tomato sauce ahead of time. Make the sauce up to 2 days in advance and store it in the fridge – then just reheat it and cook the fresh swordfish when you’re ready to eat.

Enjoy Again: To serve your leftovers, gently warm the fish and sauce in a covered pan over low heat just until heated through. Try not to overheat it, as this can make the fish tough. A quick 2-3 minutes should do the trick!

Preparation Time	10-15 minutes
Cooking Time	15-20 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 700-800
• Protein: 60-70 g
• Fat: 45-50 g
• Carbohydrates: 20-25 g

Ingredients

• 400 grams swordfish (two servings)
• 3 tablespoons olive oil
• 1 small onion, diced
• 1 cup cherry tomatoes (can be left whole or cut in half)
• 1 tablespoon capers (brine-packed, rinse if salt-cured)
• 2 tablespoons pitted olives (any variety)
• 1/3 cup white wine
• 1 teaspoon dried oregano
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste
• Optional: pinch of red chili flakes

Step 1: Sauté Onions and Tomatoes

Heat olive oil in a large skillet over medium heat.

Add the chopped onion and sauté until it becomes soft, approximately 5 minutes.

Next, incorporate the cherry tomatoes along with a pinch of salt.

Continue cooking for another 5 minutes, stirring occasionally.

The tomatoes should become soft and start to burst if left whole.

Step 2: Add Capers, Olives, and Seasoning

Once the tomatoes are soft, stir in the capers, olives, half of the fresh parsley, and chili flakes (if you’re using them for added heat).

Taste the mixture and adjust the seasoning by adding more salt if needed.

Step 3: Cook the Swordfish

Place the swordfish steaks over the bed of seasoned vegetables.

Season each piece of fish with a pinch of salt, pepper, and half of the dried oregano.

Pour the white wine over the sauce to add depth and richness.

Cover the skillet and let the fish cook over medium heat for about 5 minutes.

This will depend on the thickness of your swordfish.

Step 4: Flip and Season Swordfish

Uncover the skillet and carefully flip the swordfish steaks.

Season with an additional pinch of salt, pepper, and the remaining oregano on each piece.

Cover the skillet again and continue cooking until the fish is done—about 5 minutes longer, though this can vary with the thickness of your swordfish.

Step 5: Garnish and Serve

Once cooked to your liking, garnish the dish with the remaining fresh parsley.

Serve the swordfish hot, alongside the flavorful vegetable and wine sauce.

Enjoy your meal!