Roasted Swordfish with Bean Sprout Medley
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Medium
Here's a dish I've been making constantly because it comes together in under an hour and tastes absolutely restaurant quality. Roasted swordfish with bean sprout medley is one of those meals that feels fancy but honestly couldn't be simpler. The swordfish gets a beautiful golden crust while staying tender inside, and those fresh mung bean sprouts are packed with vitamins and enzymes that aid digestion. What I love most is that you probably have most of these ingredients on hand already, and the whole thing from prep to plate takes just 45 minutes. The combination of sesame oil, ginger, and fresh lemon creates this bright, aromatic sauce that makes everything sing. Trust me, this will become a weeknight staple.
Ella x
Ingredients
- 4swordfish steaks(6 oz each, about 1.5 inches thick)
- 710 mlfresh mung bean sprouts
- 3 tablespoonssesame oil
- 3 tablespoonsfresh lemon juice
- 2 tablespoonslow-sodium soy sauce
- 1 tablespoonginger, fresh(minced)
- 2garlic cloves(minced)
- 2 tablespoonsolive oil
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- 1shallot(thinly sliced)
- 2green onions(chopped, for garnish)
- 1 tablespoonsesame seeds(white and black mix)
Detail level
Instructions
- 1
Preheat your oven to 425°F (220°C). Pat the swordfish steaks dry with paper towels and arrange them on a parchment-lined baking sheet.
Tip: Drying the fish helps it develop a nice golden crust when roasted.
- 2
In a small bowl, whisk together 1 tablespoon of sesame oil, 1 tablespoon of lemon juice, soy sauce, minced ginger, and minced garlic to create the glaze.
Tip: This glaze can be made up to 2 hours ahead and stored in the refrigerator.
- 3
Season both sides of the swordfish steaks generously with sea salt and black pepper. Brush the top of each steak with half of the prepared glaze.
Tip: Don't brush the glaze on the bottom to keep the crust crispy during roasting.
- 4
Roast the swordfish in the preheated oven for 18-22 minutes, depending on thickness, until the fish is opaque and flakes easily when tested with a fork.
Tip: The fish should reach an internal temperature of 145°F (63°C) for food safety.
- 5
While the fish roasts, heat the remaining 2 tablespoons of sesame oil and olive oil in a large skillet over medium-high heat. Add the sliced shallot and sauté for 2 minutes until softened.
Tip: Keep the heat moderate to prevent the sesame oil from burning and becoming bitter.
- 6
Add the fresh bean sprouts to the skillet and toss constantly for 3-4 minutes until they're heated through but still maintain a slight crunch.
Tip: Overcooking bean sprouts will make them limp; they should remain crisp and tender.
- 7
Deglaze the skillet with the remaining 2 tablespoons of lemon juice, stirring gently. Season the bean sprouts with a pinch of salt and pepper to taste.
Tip: The lemon juice adds brightness and balances the richness of the sesame oil.
- 8
Transfer the roasted swordfish steaks to serving plates and top each with a generous portion of the sautéed bean sprout mixture. Drizzle any remaining pan juices from the fish over the top.
Tip: Keep the plated fish warm by placing plates in a 200°F oven while finishing the bean sprouts.
- 9
Garnish each serving with chopped green onions and a sprinkle of the sesame seed mixture. Serve immediately while everything is still warm.
Tip: The fresh herbs add color and a mild onion flavor that complements the fish perfectly.
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