Swordfish Steak
This swordfish recipe tastes great with a side of green beans or other vegetables.




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October 2007

Product Reviews / Main Nibbles / Fish, Seafood & Caviar

Recipe: Swordfish Steak With Fresh Tomato Sauce

A Quick, Easy, Healthy Swordfish Dish (Tasty & Pretty, Too)


Here’s an example of a dish that’s simple to cook, yet delicious and an attractive presentation. Tomatoes are naturally high in umami, and perfect for accentuating the delicious flavor of a swordfish steak. You can substitute other fish, but look for meatier fish like bluefish, cod or monkfish. Learn about umami, the fifth taste.


  • 4 swordfish steaks
  • 4 large plum tomatoes
  • ½ large onion
  • 1 clove garlic
  • Flour for dusting
  • 7 tablespoons olive oil
  • Salt and pepper
  • A few torn basil leaves
  • Parsley for garnish, or whole fresh basil leaves
  • Suggested sides: green beans, parsley rice


  1. Finely chop the onion and garlic.
  2. Heat 3 tablespoons of the olive oil in a pan, and fry the onion and garlic until they begin to release their aromas. Add the tomatoes, breaking them in the pan. Heat gently, and season with salt, pepper and basil leaves to taste.
  3. Dust the swordfish steaks in flour and sauté in the remaining 4 tablespoons of olive oil, until browned on both sides. Serve rare to medium—do not overcook.
  4. Put the cooked steaks on plates, and top with the tomato sauce and garnish with parsley or basil. Serves 4.



Recipe © Umami Information Center, UmamiInfo.com. Other material © Copyright 2005- Lifestyle Direct, Inc. All rights reserved.  Images are the copyright of their respective owners.