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Swordfish, Mushrooms, Lemon & Capers

5 votes, average: 4.80 out of 55 votes, average: 4.80 out of 55 votes, average: 4.80 out of 55 votes, average: 4.80 out of 55 votes, average: 4.80 out of 5

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SKILL LEVEL :
Easy and quick

Swordfish - The Good, The Bad And The Delicious

I really enjoy a piece of swordfish now and then, but I worry about the sustainability of swordfish and the dangers of mercury. So I thought I'd do a little research to see what the latest word on this delicious fish is. This is what I discovered: 

The Good

Swordfish is a meaty and satisfying fish, high in protein, Vitamins D & E, selenium and potassium. Swordfish is relatively low in calories, at 146 calories for a 3-ounce portion. Swordfish is an oily fish that provides omega-3 fats that are good for you.

 

Today, The Marine Stewardship Council and the The National Oceanic and Atmospheric Administration consider North Atlantic swordfish to be one of the most sustainable seafood options. The Monterey Bay Aquarium Sea Watch considers harpooned and hand-lined swordfish "best choice" seafood and long-lined swordfish  a "good alternative."

 

Scientists, government and fishermen have worked to significantly reduce bycatch for longline fishing of swordfish. You can learn more about what the U.S. is doing to sustain fish populations and manage fisheries at FishWatch

The Bad

Swordfish are long-living fish at the top of the food chain. Swordfish get their nutrients from eating other fish. Consequently, swordfish collect mercury over their lifetime and mercury consumed in swordfish is not good for people. The FDA advises small children and pregnant and lactating mothers to avoid swordfish entirely. For the population in general, it is probably best to limit your intake of swordfish. There are varying opinions on how much swordfish is safe. Personally, I eat swordfish once or twice a year.

 

In the 1990's Atlantic swordfish was overfished and the population was at only 58% of its target level. But due to an international agreement by The International Commision for the Conservation for Atlantic Tunas, the US greatly reduced their swordfish catch and the Atlantic swordfish have rebounded, are actually over their target population and now considered to be highly sustainable. So, not all bad.

 

While Atlantic and Pacific swordfish populations are considered to be in good shape, not all swordfish populations are in the same position. Mediterranean swordfish, in particular, are greatly overfished. 

 

Swordfish are caught primarily on longlines that historically have had high bycatch rates. Fish, sharks, birds and turtles get caught on these longlines, some of which are endangered. In the US, measures have been taken to reduce bycatch. Some say these efforts to reduce bycatch have been highly successful, while others disagree

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The Delicious

Now that you know the good and the bad, we might as well get to the delicious, because that is why swordfish is so popular. Here is my recipe that is tasty enough for company and quick and easy enough for a special midweek meal.  

Grill pan

This is my favorite pan for searing fish, chicken or steak on the stove and finishing in the oven. It works beautifully for this recipe and for making an array of quick meals.

 My favorite grilling pan

 

Swordfish With Mushrooms, Lemon And Capers

Prep

Cook

Total

Yield 4 servings

Delicious, fast and easy, this easy swordfish recipe is suitable for company or a quick weeknight meal.

Ingredients

  • 2 pounds swordfish steaks, about 1" thick cut into 4 portions
  • 1 T olive oil
  • Kosher salt
  • Fresh cracked pepper
  • 4 T unsalted butter (1 half stick)
  • 3/4 pounds mushrooms, cleaned and sliced
  • Zest and juice of 1 lemon (about 3 T juice)
  • 1 green onion, sliced
  • 1 splash dry white wine
  • 1 T capers
  • 2 T chopped parsley

Instructions

  1. Heat your oven to 400 degrees. Rub the swordfish with the olive oil and season on both sides with salt and pepper. Heat a griddle pan or cast iron pan on high. Sear the fish on both sides for a couple minutes on each side. Turn off the heat and put the skillet in the oven to finish, about 10 minutes, depending on the thickness of your fish.
  2. In a separate skillet melt butter on medium high. When the butter is hot add mushrooms, green onions, lemon juice and zest and splash of white wine. Saute for 5 - 6 minutes until mushrooms are tender and there is very little liquid left in the sauce. Season with salt and pepper to taste.
  3. Plate the swordfish on individual plates topped with mushrooms and garnish with capers and parsley.

Cuisine Traditional American

 

THIS SERVES WELL WITH
10 COMMENTS

Comments

  1. Lisa Giger says:

    I plan to make this over the weekend for sure. It looks delicious! My 18 year old likes fish and loves capers!

  2. lisa gorab says:

    great easy recipe and so healthy ( i left out the butter). thanks for the tip about the grill pan. I ordered the cuisinart version and it came in one day and we had this delicious swordfish last night.

    1. Kim Pawell says:

      I’m so glad you enjoyed the recipe Lisa. You will love the grill pan, particularly for quick weeknight meals. Thank you for your comments.

  3. Mary Ann says:

    Not understanding receive directions. Calls for capers but directions fail to say when you add them – to mushroom mixture. Also says turn off heat and put skillet in oven. Is oven on or off for 10 minutes fish is cooking in oven.

    1. Kim Pawell says:

      Hi Mary Ann, The method I use for this fish is to sear it on the oven and finish it in a hot 400 degree oven. You may want to read my post The Easiest, Most Reliable Way to cook Chicken, Steak, Rack of Lamb and Fish for more information on this foolproof technique. My bad on not being clear as to when to add the capers. Add them as garnish at the end. You can add them to the mushroom mixture at the very end, but I like them to stand out so I just add with the parsley to garnish. Your choice.

  4. Diane says:

    Without a doubt, this is the best swordfish recipe! I love the buttery lemon cooked mushrooms with finely chopped onions and topped off with capers…WOW! I have always been fearful of dried out swordfish, but your method kept it juicy and flavorful! Even my husband, who is not a fan of swordfish, loved it! Thank you for restoring my faith in this beautiful fish!!

  5. Lulu says:

    This was delicious! I added about eight shrimp about three minutes before I took it out of the oven and before I covered it with the mushroom sauce — it was absolutely yummy! The capers added a little something special to an already flavorful dish! Thanks so much!.

    1. Kim Pawell says:

      Thank you for the great feedback Diane and Lulu. i’m so glad you enjoyed the recipe!

  6. Michele says:

    Made this last night and will definitely make it again. Easy, quick, delicious, sophisticated.

    1. Kim Pawell says:

      Hi Michelle, so glad you liked my swordfish recipe. You might also enjoy my recipe for Chilean Sea Bass. It is one of my most popular recipes.

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