Easy Sweet and Sour Swordfish

35 minutes
Amount Per Serving: Calories 351; Fat 12.6g; Carbs 22.7g; Cholesterol 66mg; Sugars 0g; Fibre 3.1g; Protein 36.5g; Sodium 7.08g
This is a quick, easy recipe that you can make for your entire family. It’s perfect as a weekday meal. Swordfish is a meaty, firm fish, similar to fresh tuna. It’s best to pan fry, grill, or barbecue the swordfish. It pairs well with strong flavours, like garlic, chilli, Asian spices and curry.
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  • 8 swordfish steaks, about 1/2-pound each, 1 inch thick
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • 1 large Spanish onion, thinly sliced
  • 3 orange bell peppers, thinly sliced
  • 2 medium tomatoes, coarsely chopped
  • 2/3 cup dry white wine
  • 1 teaspoon dried oregano
  • 1/2 cup raisins
  • 1/4 cup fresh lime juice
  • 1/4 cup light brown sugar
  • 1/2 cup chopped flat-leaf parsley
  • Salt and freshly ground pepper to taste


  • Heat the oil in a large skillet over medium-high heat.

  • Add the onion, bell peppers, and tomatoes and cook, stirring, for 6-8 minutes, or until the onion is softened and the vegetables lightly browned.

  • Add the wine, oregano, and raisins and toss to coat. Reduce the heat to low and cook, covered, for 5 minutes. Add the lime juice, brown sugar, parsley, and season with salt and pepper.

  • Reduce the heat to low and simmer, stirring occasionally, for 5 minutes.

  • Meanwhile, cook the swordfish in a grill pan or skillet over high heat with the lid closed for 4 minutes per side.

  • Serving Suggestions: To serve, arrange the fish steaks on 4 (6-inch) shallow bowls. Spoon the salsa over the fish and serve. Serve the swordfish with a side dish of steamed rice.

Frozen Swordfish Products