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    Pan Fried Swordfish with Roast Mediterranean Vegetables

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    Pan Fried Swordfish with Roast Mediterranean Vegetables

    Although this recipe is for fish baked in the oven, it is also a delicious dish to cook on the barbecue.

    • Preparation time: 10 minutes
    • Cooking time: 30 minutes
    • Total time: 40 minutes 40 minutes

    Serves: 2


    • Large bulb of fennel, trimmed and cut into wedges
    • 2 small red onions, peeled and cut into wedges
    • 3 tbsp olive oil
    • Large slicing tomato, cut into wedges
    • 12 Waitrose Italian Oven Dried Black Olives with Orange Peel
    • Salt and freshly ground pepper
    • 2 x 200g fresh swordfish steaks (from the fish service counter)
    • 200g pack red chard leaves
    • 25g butter


    1. Preheat the oven to 220°C, gas mark 7.
    2. Place the fennel and onion wedges into a roasting tin, drizzle with 2 tbsp of the olive oil and toss the vegetables until evenly coated. Roast for 20 minutes, then add the wedges of tomatoes and olives and season. Return to the oven for a further 10 minutes.
    3. Heat a non-stick frying pan or griddle pan that is large enough to take both swordfish steaks. Rub each steak with 1 tsp olive oil and season. Cook for 3 or 4 minutes on each side or until done to your liking.
    4. While the fish is cooking, barely cover the base of a saucepan with water, and heat.
    5. Add the chard and butter to the saucepan. Cover and cook for 2-3 minutes until the chard is wilted and shiny, stirring a little to turn the leaves. Drain well and keep warm.
    6. Divide the chard between two warm dinner plates, place a swordfish steak on each and finish with the roasted vegetables on the side.

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    Cook's tips

    Test to see if the fish is done by piercing the centre with a very sharp knife. If it is much darker in the middle it will be quite rare while opaque fish is thoroughly cooked.To save time, roast the vegetables in advance and serve at room temperature as a salad with a little balsamic vinegar to dress.


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