Healthy Swordfish with Lemon Caper Sauce

Looking for a simple yet impressive dinner option that won’t keep you stuck in the kitchen all evening? We all know how challenging it can be to put together a nice fish dinner that’s both tasty and quick to make, especially after a long day at work when the last thing you want to do is tackle a complicated recipe.

That’s where this swordfish with lemon caper sauce comes to the rescue: it’s ready in under 30 minutes, uses just a handful of ingredients you might already have, and turns out great every time – even if you’re not usually confident cooking fish.

What Kind of Swordfish Should I Use?

When shopping for swordfish, look for steaks that are firm and moist with a pinkish-beige color – avoid any that appear brown or have dark spots. Fresh swordfish should never smell fishy, but rather should have a clean, oceanic scent. While fresh is fantastic, don’t shy away from frozen swordfish steaks from a reliable source, as they’re often frozen right after catching to preserve quality. For this recipe, you’ll want steaks that are about 1-inch thick, which helps ensure they’ll cook evenly and stay juicy. If you’re concerned about sustainability, look for swordfish labeled as “harpoon-caught” or “line-caught” from North American waters, as these fishing methods are typically more environmentally friendly.

Options for Substitutions

Let’s talk about what you can swap in this recipe if you need to:

• Swordfish: If swordfish isn’t available or is out of your budget, you can use other firm white fish like mahi-mahi, halibut, or even tuna steaks. Just watch the cooking time as these might cook a bit differently.
• Breadcrumbs mixture: No need to have both regular and panko breadcrumbs – you can use just one type. Or make your own by pulsing day-old bread in a food processor and adding Italian seasonings.
• Heavy cream: For a lighter version, try half-and-half or whole milk mixed with a bit of cornstarch to thicken. Just heat it more gently to prevent curdling.
• Fresh herbs: If fresh herbs aren’t on hand, use dried ones – but remember to use 1/3 of the amount since dried herbs are more concentrated. For parsley, use 1/2 cup dried, and for oregano, use about 4 teaspoons dried.
• Capers: If you’re not a fan of capers or can’t find them, try chopped green olives or even pickled nasturtium buds. They’ll give you that same briny pop of flavor.
• Lemon: In a pinch, you can use bottled lemon juice (about 3 tablespoons), though fresh is better. For zest, orange zest can work too, giving a slightly different but still nice citrus note.

Watch Out for These Mistakes While Cooking

The biggest mistake when cooking swordfish is overcooking it, which can turn this magnificent fish tough and dry – aim for a slightly pink center that will continue cooking from residual heat after you remove it from the pan. A common error is not patting the fish completely dry before breading, which prevents the coating from getting that perfect golden-brown crust – take an extra minute to thoroughly dry each steak with paper towels. When making the sauce, avoid the temptation to let it boil aggressively as this can cause the cream to separate and the capers to become too intense – instead, maintain a gentle simmer and add the capers last, just long enough to warm them through. For the best flavor and texture, let the breaded swordfish rest at room temperature for 10-15 minutes before cooking, which helps it cook more evenly and keeps the coating firmly attached.

What to Serve With Swordfish?

This rich and flavorful swordfish dish pairs beautifully with light, Mediterranean-style sides that won’t overpower the delicate lemon-caper sauce. A simple bed of orzo or couscous works perfectly to soak up all that tasty sauce, while roasted asparagus or broccolini adds a nice green element to the plate. For a complete summer meal, try serving it with a Greek-style cucumber and tomato salad dressed with just a touch of olive oil and fresh herbs. If you’re feeding a crowd, some warm crusty bread on the side is always a good idea for mopping up any extra sauce!

Storage Instructions

Keep Fresh: If you have leftover swordfish with lemon caper sauce, place it in an airtight container and keep it in the fridge for up to 2 days. The sauce might separate a bit, but don’t worry – that’s totally normal!

Prep Ahead: You can make the lemon caper sauce up to 24 hours in advance and store it separately in the fridge. When you’re ready to serve, just warm it up gently on low heat while stirring occasionally. The fish itself is best prepared fresh, though, for the perfect texture.

Warm Up: To warm up leftover swordfish, place it in a covered baking dish in a 275°F oven for about 10-15 minutes, or until just heated through. Be careful not to overheat, as fish can dry out quickly. The sauce can be warmed separately in a small pan over low heat, stirring occasionally.

Preparation Time	10-15 minutes
Cooking Time	10-15 minutes
Total Time	20-30 minutes
Level of Difficulty	Medium

Estimated Nutrition

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

• Calories: 2500-2800
• Protein: 150-180 g
• Fat: 200-220 g
• Carbohydrates: 150-170 g

Ingredients

• 8 tablespoons extra virgin olive oil
• 4 swordfish steaks, 1-inch thick
• 1 cup bread crumbs with italian spices
• 1 cup panko with italian herbs
• To garnish: fresh parsley sprigs
• To garnish: lemon slices
• 8 tablespoons olive oil
• ¼ cup top-quality butter
• ½ cup heavy cream
• Juice from 1 medium lemon
• Zest from 1 small lemon
• 1-½ cups finely chopped fresh parsley
• 4 cloves garlic, chopped
• 4 tablespoons chopped fresh oregano
• 1/2 small jar capers (rinse well if salted)

Step 1: Prepare the Swordfish Steaks

Begin by drizzling each swordfish steak with olive oil.

Spread the oil evenly over each steak, ensuring it is coated well on all sides.

This will help the crumb coating adhere and also prevent the swordfish from sticking to the grill.

Step 2: Coat the Swordfish Steaks

In a shallow, mid-size bowl, mix together the Italian seasoned bread crumbs and panko crumbs.

Press each oiled swordfish steak onto the crumb mixture, turning over to ensure it is thoroughly coated on all sides.

The crumbs should form an even layer over the fish which will crisp up nicely on the grill.

Step 3: Heat the Grill and Sauce Preparation

Preheat your grill to a medium-low heat setting.

While the grill is warming up, place all the sauce ingredients in a saucepan and heat over low heat.

Keep the sauce on a very low simmer to remain warm while you grill the swordfish steaks.

Step 4: Grill the Swordfish Steaks

Once the grill is ready, place the crumb-coated swordfish steaks on it.

Grill each steak for approximately 2 minutes on each side, or until the bread crumb coating reaches a golden-brown color.

Adjust the cooking time based on the thickness of the steaks, aiming for moist and tender fish on the inside, rather than dry.

Step 5: Add Sauce and Garnish

Remove the grilled swordfish steaks from the grill and set them on a serving platter.

Pour about a tablespoon of the creamy lemon caper sauce over each steak for added flavor.

Garnish with sprigs of fresh-cut Italian parsley and slices of lemons for a fresh and vibrant presentation.

Step 6: Serve and Enjoy

Finally, pass the remainder of the sauce around to guests so they can add more to their liking.

Serve the swordfish steaks immediately while they’re still warm and enjoy this delicious, crispy, and flavorful seafood dish.