Swordfish Provencale
A flavorful Mediterranean-inspired swordfish dish topped with a rich, savory tomato and herb sauce, perfect for seafood lovers seeking a hearty yet elegant meal.
Ingredients
Instructions
- Cook peeled, seeded, and chopped tomatoes slowly in margarine and 1 tablespoon oil until they begin to get pasty.
- Add chopped parsley, sweet basil, and white wine; continue cooking slowly for 5 minutes.
- Reduce heat to low and let the mixture simmer, stirring occasionally.
- Coat swordfish steaks with flour.
- Spray a large heavy skillet with nonstick spray and add 1 tablespoon canola or olive oil; heat slightly.
- Add the floured steaks and finely chopped garlic to the skillet.
- Cook and brown the steaks on each side until done, approximately 10 minutes per inch of steak thickness.
- Remove the steaks from the skillet and serve topped with the tomato mixture.
Tips & Substitutions
For best results, use fresh tomatoes for the sauce, as they provide a vibrant flavor. If you don't have fresh herbs, dried ones can work in a pinch—just use about a third of the amount. For a twist, add a splash of lemon juice to the tomato mixture for brightness. Consider substituting swordfish with a firm white fish like halibut if needed.
Serving Suggestions
Serve the Swordfish Provencale over a bed of Spiced Pilaf or alongside a light Zucchini Saute Low-Fat for a balanced meal. A crisp green salad with a lemon vinaigrette complements the dish well. This recipe is perfect for a Mediterranean-inspired dinner and pairs beautifully with a chilled white wine.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a skillet over low heat, adding a splash of water or broth to maintain moisture. Cover the skillet to allow the fish to warm through without drying out, which should take about 5 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Swordfish Provencale contains roughly 410 calories, with 10g protein, 34g carbohydrates, and 27g fat. It is an excellent source of iron (57% of the Daily Value), vitamin C (53% of the Daily Value), and dietary fiber (25% of the Daily Value). It also contributes 7g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen swordfish for this recipe?
Yes, you can use frozen swordfish, but ensure it's fully thawed before coating with flour. Cooking times may vary slightly, so check for doneness with a fork; the fish should flake easily.
What can I substitute for white wine?
If you prefer not to use white wine, you can substitute it with vegetable broth or a mixture of water and a splash of white vinegar. This will maintain the moisture and acidity needed for the sauce.
How can I make this dish spicier?
To add some heat, consider incorporating red pepper flakes into the tomato sauce while it simmers. Alternatively, you can serve the dish with a side of spicy harissa or a chili-infused olive oil for drizzling.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).