This is our favorite way to prepare swordfish which keeps it moist and tender. In this recipe, I used a fresh, simple tomato relish to top the swordfish which adds a delicious piquant flavor. For the best results, use ripe tomatoes only. You can either grill the steaks, or simply pan fry them in this recipe, but just be careful not to overcook the thin steaks.
Deborah Mele 2011
- 1 1/2 Pounds Swordfish Steaks, at Least 1 Inch Thick
- 3 Tablespoons Olive Oil
- 1 Cup Seasoned Bread Crumbs
For The Tomato Relish:
- 1 Pint Ripe Cherry Tomatoes Finely Chopped
- 8 Pitted Black Olives (Kalamata Work Well)
- 2 Teaspoons Capers
- 1 Clove Garlic, Finely Minced
- 2 Tablespoons Olive Oil
- Salt & Pepper To Taste
- 1/4 Cup Chopped Fresh Parsley
- Lightly brush the swordfish steaks with olive oil and season with salt and pepper.
- Place the bread crumbs on a shallow plate, and lay the swordfish on top.
- Bread the other side as well, pressing the crumbs onto the sides of the fish so they stick, then refrigerate for about an hour.
- Mix together the topping ingredients and set aside.
- To Pan Fry: Spray a heavy frying pan with olive oil spray and heat over medium heat. Cook the swordfish steaks about three minutes on each side or until just barely cooked.
- To Grill: Fire up the grill, and once hot, cook the steaks over medium heat just a couple of minutes on each side.
- The outer breaded coating should be golden brown, while the interior of the steak remains moist.
- Serve immediately, with a scoop of the tomato relish on each steak.
Nutrition Information:Yield: 4 Serving Size: 1 steak
Amount Per Serving: Calories: 582 Total Fat: 33g Saturated Fat: 6g Trans Fat: 0g Unsaturated Fat: 24g Cholesterol: 133mg Sodium: 735mg Carbohydrates: 25g Fiber: 3g Sugar: 4g Protein: 45g