Roasted Swordfish with Rocket
Prep
15 mins
Cook
20 mins
Servings
4
Difficulty
Medium
This is one of my favorite weeknight dinners because it comes together in just thirty five minutes. Swordfish steaks are meaty and substantial, perfect for roasting until golden and tender, while the peppery rocket provides a fresh, bright contrast. The beauty of this dish lies in its simplicity and the way a few quality ingredients transform into something restaurant worthy. Swordfish is an excellent source of omega 3 fatty acids, which support heart health, and when paired with the antioxidant rich rocket and heart healthy olive oil, you've got a meal that tastes indulgent while actually being quite nutritious. Best of all, there's minimal prep work and cleanup, making this an ideal choice when you want something impressive but don't have hours to spend in the kitchen.
Ella x
Ingredients
- 4swordfish steaks(about 150g each, 2cm thick)
- 150 gfresh rocket(washed and dried)
- 5 tablespoonsextra virgin olive oil
- 3 tablespoonsfresh lemon juice
- 3 tablespoonscapers in brine(drained and patted dry)
- 40 gpine nuts
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- 1garlic clove(minced)
- 1 teaspoondijon mustard
- 1 teaspoonlemon zest
Detail level
Instructions
- 1
Toast pine nuts in a dry skillet over medium heat for 3-4 minutes, stirring frequently until golden and fragrant. Transfer to a plate and set aside.
Tip: Watch carefully as pine nuts burn quickly once they start to colour.
- 2
In a small bowl, whisk together 3 tablespoons olive oil, lemon juice, minced garlic, Dijon mustard, and lemon zest. Season with a pinch of salt and pepper. Set the vinaigrette aside.
- 3
Pat the swordfish steaks dry with paper towels. Season both sides generously with sea salt and black pepper, allowing the seasoning to adhere well.
Tip: Dry fish ensures better browning and a crispy exterior when seared.
- 4
Heat the remaining 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering. Once hot, carefully place the swordfish steaks in the pan.
Tip: Don't move the fish for the first 3 minutes to allow a golden crust to form.
- 5
Cook the swordfish for 3 minutes on the first side without moving, then flip carefully and cook for another 3-4 minutes on the second side until cooked through but still moist in the centre.
Tip: The fish should flake easily with a fork when done, but avoid overcooking as it can become dry.
- 6
While the fish cooks, arrange fresh rocket on serving plates. Drizzle the rocket lightly with the prepared vinaigrette and toss gently to coat.
- 7
Place a swordfish steak on top of each bed of rocket. Scatter the crispy capers and toasted pine nuts over each fillet.
- 8
Drizzle any remaining vinaigrette around the plate, garnish with additional lemon zest if desired, and serve immediately while the fish is still warm.
Tip: The contrast of warm fish with cool, peppery rocket creates an excellent flavour balance.
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