Mediterranean Swordfish


I made this swordfish for dinner last week. It was super quick and easy. Pan-frying proteins (meat or fish) for color, finishing them in the oven and creating pan sauces are techniques we use often in culinary school. I like these techniques because the fish or meat comes out very tender yet still has a nice caramelized color. Pan-frying also creates a great flavor base for you to work with when creating a sauce to go with the main dish.

Freshness is key with fish. When you buy seafood, it should smell like the ocean. If it has an odor, it’s probably been sitting in the case a little too long. Keep that in mind next time you go to the market and be sure to ask the person at the counter which fillets are freshest before you buy.

On a more personal note, the kids and I have off of school this week so we came to Florida to visit my parents. It is so beautiful out here. The weather is in the high 60’s, low 70’s, it’s sunny and there is no humidity. Some think it’s cold for this time of year here but, when we took off, snow was falling on the ground in New York. It’s all about perspective, I suppose. After a long and cold winter, it’s so nice to be in warm weather. The kids are free to run around inside and out and I am feeling energized.

Every year, around February or March, I start to pester my husband about leaving New York and moving somewhere warm. Just when I feel I can’t take the cold any more, Spring comes and I’m settled in again. Fast forward to late summer and I’m aching for Fall to come. This postcard just about sums it up. I guess I am a seasons girl after all.

Oh well! At least I admit it!  Happy Spring and I hope you all are enjoying your holidays this week!

Foodie Friday: Mediterranean Swordfish
Recipe type: Main Dish
Prep time: 
Cook time: 
Total time: 
Serves: 2-3
  • 1lb swordfish steak (about 1" thick)
  • 1 lime
  • 3 T olive oil + more for pan-frying
  • 1 tsp herbs de provence (dried spice mixture you can find in the spice section)
  • salt and pepper
  • ¼ cup dry white wine (I used pinot grigio)
  • 2 garlic cloves, smashed
  • 10-12 cherry tomatoes
  • 4 artichoke quarters (I used the ones in the jar)
  • 4-5 pitted olives
  • 8 mushrooms, quartered
  1. Place swordfish in a small baking dish and marinate with olive oil, lime, herbs de provence, salt and pepper for ½ hour in the refrigerator. Turn over 15 minutes in.
  2. Pre-heat oven to 425 degrees
  3. Heat oven-proof sauté pan over med-high heat and brown swordfish for about 3-5 minutes, per side (until it has a nice color).
  4. Add wine to the pan and allow it to boil so the alcohol cooks off, about 1 minute.
  5. Put the smashed garlic cloves, cherry tomatoes, artichoke hearts, cherry tomatoes and mushrooms in the pan with the fish and place it in the oven.
  6. Allow to cook for about 12-15 minutes (until desired degree of doneness. I like mine cooked through.)
  7. Remove from the oven and serve.


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