Imagine a dish that transports you to the sun-drenched coastlines of the French Riviera with just one bite. This Sautéed Swordfish with Nicoise Vinaigrette is not just a meal; it's a luxurious escape that transforms your kitchen into a Michelin-starred restaurant. With its golden-seared exterior, tender, flaky interior, and a vibrant vinaigrette that dances with Mediterranean flavors, this recipe promises to elevate your home cooking from ordinary to extraordinary. Get ready to impress your guests and tantalize your taste buds with this elegant yet surprisingly simple French-inspired seafood masterpiece!
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: French
Serves: 4 servings
Ingredients
- 4 swordfish steaks
- 1 tablespoon olive oil
- 1/4 cup red wine vinegar
- 1 tablespoon Dijon mustard
- 1/2 cup cherry tomatoes, halved
- 1/4 cup black olives, pitted and sliced
- Salt and pepper to taste
Instructions
- Remove swordfish steaks from refrigerator 30 minutes before cooking to bring them to room temperature, ensuring even cooking.
- Pat swordfish steaks dry with paper towels to remove excess moisture, which helps achieve a perfect sear.
- Season both sides of the swordfish steaks generously with salt and freshly ground black pepper.
- In a small bowl, whisk together red wine vinegar, Dijon mustard, and olive oil to create the Nicoise vinaigrette. Set aside.
- Heat a large skillet or grill pan over medium-high heat and add 1 tablespoon of olive oil.
- Once the pan is hot, carefully place swordfish steaks in the skillet, cooking for approximately 3-4 minutes on each side until golden brown and cooked through.
- While fish is cooking, prepare the vinaigrette garnish by combining halved cherry tomatoes and sliced black olives.
- Remove swordfish from heat and let rest for 2-3 minutes to allow juices to redistribute.
- Plate the swordfish steaks and drizzle with prepared Nicoise vinaigrette.
- Garnish with tomato and olive mixture, serving immediately while fish is still warm.
Tips
- Temperature is Key: Always let your swordfish steaks rest at room temperature before cooking to ensure even heat distribution and prevent overcooking.
- Moisture Management: Pat the fish dry thoroughly before seasoning. Excess moisture prevents that coveted golden-brown sear.
- High Heat, Quick Cooking: Use a heavy-bottomed skillet and cook at medium-high heat to achieve a beautiful crust without drying out the fish.
- Don't Overcook: Swordfish cooks quickly. Aim for a slight translucency in the center - it will continue cooking while resting.
- Vinaigrette Timing: Prepare your vinaigrette and garnish beforehand to ensure everything comes together seamlessly.
- Resting Matters: Allow the fish to rest 2-3 minutes after cooking to redistribute juices and maintain maximum tenderness.
- Fresh is Best: Use the freshest swordfish available and high-quality olive oil and vinegar for the most vibrant flavors.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 3g
Protein: 32g
Fat: 14g
Saturated Fat: 3g
Cholesterol: 95mg
