Rosemary, Peas, Lemon Chicken
Rosemary, Peas, Lemon Chicken. Juicy tender rosemary chicken paired with the tanginess of the lemon and the sweetness of …
- 35 mins
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Swordfish with Onions & Roasted Bell Peppers
- 40 mins total
- 10 mins prep
- 30 mins cook
- serves 4 people
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While preparing Roasted Bell Pepper with Italian Farro Salad I roasted extra bell peppers to make this recipe as well.
I love to eat fish, and I had an excellent huge swordfish steak in my freezer, so I could not wait to enjoy it. Swordfish is a very meaty and mild flavor fish.
If you are hesitant about eating fish, and some people do not care for the smell of cooked fish, this fish is the best in their category.
What does swordfish taste like?
Not too fishy and not too bland, a perfect combination of flavor and texture. Not to mention that you can prepare it in so many ways.
Mild tasting with a meaty white-flesh fish. Primarily sold in steaks form. A great choice of fish to enjoy if you have a finicky fish eater in your house.
Is swordfish a good fish to eat?
However, due to high levels of mercury, it is advised to eat small portions and not too frequently as you would any other shellfish low in mercury.
Substitutions for the swordfish
Cod, salmon, halibut, or red snapper can be substituted in this recipe instead of the swordfish.
Roasted bell peppers: fresh or jar?
When the bell peppers are in season, I highly recommend using fresh bell peppers. The flavor is out of this world.
When not in season, you can skip a few steps of this recipe by using prepared roasted bell peppers. Dry them well once out of the jar to remove any oil or liquid they were preserved into.
Double or triple this recipe to have on hand. Excellent with pasta, rice, omelets, salads, and much more.
Bell peppers are a great source of vitamins C, B6, K1, E, and A and are low in calories.
Cooking tips and steps by steps to achieve this recipe:
The longest part of the cooking process is roasting bell peppers. On the bright side, you can take advantage of this step and make some extra bell peppers that you can store with olive oil and use later.
Roasting the bell peppers:
Easy step and a bit time-consuming. Make sure your oven is well-preheated.
Strongly suggest placing a sheet of parchment paper. This will eliminate the peppers from attaching themselves to the cookie sheet. I do not know about you, but I do not like extra cleaning if I can avoid it.
- Rub the peppers well evenly with olive oil.
- Once in the oven, pay close attention to them and rotate them more than once, if need be, to ensure all sides are well charred.
- Once done, remove and place the peppers in a large bowl. Seal well with plastic wrap. Sealing them allows all the moisture to stay inside the bowl, and this step will facilitate the removal of the outer peel faster and easier.
- Discard of all the internal seeds, and stem during the outer skin removal.
- Slice them into strips
Preparing the other ingredients
- Use white vinegar as it is lighter in flavor than red wine vinegar. Chardonnay or champagne is mild and gives an extraordinary hint in the background.
- Red, yellow, or orange bell peppers as they are milder in flavor than unripe green bell peppers. They are my preference for this dish.
- Chop some of the capers and leave some intact. Using under salt capers is idyllic but not necessary. Which one you may choose, rinse them before adding them to the onion bell peppers mixture.
- Vidalia onions are my favorite as they caramelize best, and I enjoy their sweetness.
- Do not burn the garlic slivers.
I am well aware of the amount of garlic used in this dish. Noteworthy, you will love it.
Gently cooked with the onions for a few seconds, as well as the vinegar and capers, the combination is out of this world.
The bell peppers are more on the sweet side. They balance well with the garlic.
Side dishes suggestions
We always have room for a side dish and here below are a couple of my recommendations:
Roasted bell pepper with Italian farro salad. I love this combination and could not get enough of it.
Green Beans Gremolata. A healthy, fun, and super delicious dish that marries well.
This a fantastic recipe that your family and friends will enjoy over and over.
If you enjoy this recipe, check out these flavorful recipes:
Caesar Roasted Swordfish – You Will Be Hooked
Roasted Peppers And Tomatoes Salad
Swordfish With Orange Caramel Sauce
Equipment and products used to prepare this recipe
Nutrition Facts
Swordfish with Onions & Roasted Bell Peppers
Amount Per Serving
Calories 680
Calories from Fat 360
% Daily Value*
Fat 40g62%
Saturated Fat 8g50%
Trans Fat 0.2g
Polyunsaturated Fat 6g
Monounsaturated Fat 23g
Cholesterol 225mg75%
Sodium 394mg17%
Potassium 1665mg48%
Carbohydrates 9g3%
Fiber 2g8%
Sugar 3g3%
Protein 68g136%
Vitamin A 2377IU48%
Vitamin C 134mg162%
Calcium 41mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Swordfish with Onions & Roasted Bell Peppers
- 40 mins total
- 10 mins prep
- 30 mins cook
- serves 4 people
Ingredients
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1 red bell pepper
-
1 yellow bell pepper
-
1 orange bell pepper
-
¼ cup olive oil
-
½ cup yellow onion, thinly sliced
-
5 garlic cloves, cleaned and thinly sliced
-
2 tablespoons capers
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1 tablespoon chardonnay vinegar
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½ teaspoon ground cumin
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¼ teaspoon red pepper flakes
-
⅛ teaspoon coriander
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salt and pepper to taste
-
3 pounds swordfish steak
-
1 tablespoon olive oil
Instructions
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Preheat the broiler. Line a cookie sheet with parchment paper. Rub the pepper with one teaspoon olive oil and roast in the oven for 25 to 30 minutes, or until the skin starts to char and fall off. Turn them once one side is dark and the skin begins to separate. Place the peppers in a bowl cover with plastic wrap for 5 to 8 minutes. Peel the skin off the peppers and remove the stem and seeds. Slice them into thin strips.
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Heat the remaining olive oil in a large sauté pan over medium-high heat. Add the onion slices and cook until lightly caramelized, about 10 minutes. Add the garlic slivers and cook gently, make sure they do not burn, for about 30 seconds.
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Add the capers, vinegar, cumin, red pepper flakes, and coriander. Season generously with salt and a pinch of black pepper. Add the onion mixture to the peppers and keep warm.
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In a large skillet add 1 tablespoon olive oil over medium-high heat. Season the swordfish with salt and pepper. Sear the swordfish until cooked thru, about 3-4 minutes for each side.
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Slice the swordfish into 4 even portions and top with onions and roasted bell peppers.
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Originally published on January 25, 2021. Updated on October 12, 2022.
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What a fantastic way to prepare swordfish! I think my whole family would enjoy this — thank you for sharing!
The pleasure is all mine. Enjoy it!
glad that there are other fish options that can be used in this recipe. Thanks for that, I choose rice for the side 🙂
Love rice with fish and prepare it as often as I can.
It is my pleasure, depending on where you are located in the world, the fish selections are different, I am glad it can help.
Enjoy!
Giangi
I LOVE swordfish. And bell peppers and onions as an addition sounds super delicious!
You will love it! Lots of wonderful flavors making it quite a fun dish to prepare for family and friends.
Bon Appetit!
I’ve never tried swordfish before but I can tell you that I would love to try this dish! Such a healthy entree.
Swordfish is a richer meat fish yet not too overpowering as a fish either.
Love the flavor and it is so versatile when you are preparing it.
Enjoy!
Giangi
This looks amazing. I actually have a nice halibut steak in my freezer that I might try with this- thanks!
My pleasure. I am sure you will enjoy it. Very easy to make and so savory,
Giangi
I like to eat fish and l am always looking for new ideas, your recipe looks very good, l m going to save and make soon 😁
You will enjoy how easy it is to prepare. The swordfish meat is rich in flavor and quite savory.
Bon Appetit!
I absolutely LOVE swordfish!! Adding this to my weekday dinner list 😍😍
Wonderful! I am sure you will love how easy this recipe is to make.
Enjoy!!
Giangi
I remember eating swordfish long ago; it had a unique taste. It sounds perfect in this combination or with any of the sides you recommended!
Swordfish is a different texture and unique rich flavor. However, must sauce and sides work wonderfully with it.
Enjoy it and love to hear from you when you prepare it.
Bon Appetit!
Giangi
My husband loves swordfish and I just happened to have all of the ingredients except 1 of the bell peppers on hand I think this is what I will be making him for dinner tonight.
Wonderful! Love to have your feedback.
Bon Appetit!
Giangi
This looks so delicious, bursting with flavours. It will be ideal for the weekend menu.
Thank you Jayashree. Absolutely! so easy to make that you can enjoy it anytime.
Bon Appetit!
Giangi
I love the simplicity and convenience of this dish! Those charred peppers must add beautiful depth of flavour.
They sure do add a lot of flavor to it. I do love simple easy dinners for my family.
Thank you for reading my recipe.
Enjoy!!
Giangi
This swordfish with onions and bell peppers has got my name written all over it – I shall definitely be making it very soon. Thank you for the recipe, Giangi!