Swordfish in Spanish Sofrito Sauce
Dive into the flavors of the Mediterranean with this irresistibly savory Swordfish in Spanish Sofrito Sauce. This dish pairs tender, seared swordfish steaks with a vibrant sofrito—a traditional Spanish sauce bursting with sweetness from ripe plum tomatoes, colorful bell peppers, and aromatic spices like smoked paprika and oregano. A splash of dry white wine adds depth, while fresh parsley lends a bright, herbaceous finish. This one-pan recipe is perfect for weeknight meals, coming together in just 45 minutes. Serve this dish with crusty bread, steamed rice, or roasted vegetables for a satisfying and nutrient-rich meal that transports your taste buds straight to the shores of Spain.
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Recipe Information
Ingredients
- 4 pieces (6-8 oz each) swordfish steaks
- 3 tablespoons olive oil
- 1 large, finely chopped yellow onion
- 4 minced garlic cloves
- 1 medium, finely diced red bell pepper
- 1 medium, finely diced green bell pepper
- 4 medium, finely chopped or grated ripe plum tomatoes
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 cup dry white wine
- 2 tablespoons, chopped fresh parsley
- 1.5 teaspoons (to taste) salt
- 0.5 teaspoon (to taste) black pepper
Instructions
Pat the swordfish steaks dry with paper towels and season them on both sides with 1 teaspoon of salt and 1/4 teaspoon of black pepper. Set aside.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the swordfish steaks and sear for 2-3 minutes per side until lightly browned. Remove the steaks from the skillet and set aside.
Reduce the heat to medium and add the remaining 1 tablespoon of olive oil to the skillet. Add the chopped yellow onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic, red bell pepper, and green bell pepper. Cook for another 4-5 minutes, stirring occasionally, until the vegetables have softened.
Add the chopped or grated tomatoes to the skillet along with the smoked paprika and dried oregano. Stir everything together and let it cook for 5-7 minutes, allowing the tomatoes to break down into a sauce.
Pour in the dry white wine and stir. Allow the sauce to simmer for 3-4 minutes to let the wine reduce slightly.
Return the seared swordfish steaks to the skillet, nestling them into the sofrito sauce. Cover the skillet and let the fish cook for 6-8 minutes over medium-low heat, or until the swordfish is cooked through and flakes easily with a fork.
Taste the sauce and adjust the seasoning with more salt and black pepper, if needed.
Sprinkle the chopped fresh parsley over the fish and sauce before serving.
Serve hot with crusty bread, steamed rice, or roasted vegetables for a complete meal.
Nutrition Facts
Calories |
510 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.1 g | 32% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 140 mg | 47% | |
| Sodium | 920 mg | 40% | |
| Total Carbohydrate | 12.3 g | 4% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 5.9 g | ||
| Protein | 50.1 g | 100% | |
| Vitamin D | 40.0 mcg | 200% | |
| Calcium | 48 mg | 4% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 1325 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
