Pesce Spada alla Bagnarese
Calabrian swordfish steaks gently cooked in a zesty emulsion of extra virgin olive oil, lemon juice, garlic, and dried oregano from Bagnara Calabra.
- Prep
- 15 min
- Cook
- 15 min
- Total
- 30 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 340 kcal
Equipment
- •Wide frying pan
- •Whisk
- •Small mixing bowl
- •Fish spatula
Nutrition
Per serving, approximate
- Calories
- 340 kcal
- fat
- 18 g
- carbs
- 2 g
- fibre
- 0 g
- protein
- 38 g
- calories
- 340 kcal
Instructions
- 1
Rinse the capers under cold running water to remove excess salt, then drain thoroughly.
- 2
Whisk the olive oil, lemon juice, dry white wine, oregano, salt, and black pepper together in a bowl until lightly emulsified.
- 3
Heat a wide frying pan over medium heat and add the lightly crushed garlic cloves.
- 4
Place the swordfish steaks into the pan and sear gently for two minutes without letting the garlic burn.
- 5
Pour the whisked lemon and oregano dressing over the swordfish and scatter in the rinsed capers.
- 6
Reduce the heat to medium-low and simmer the fish for four to five minutes, spooning the pan juices continuously over the steaks.
- 7
Turn the swordfish steaks carefully using a fish spatula and cook for another three to four minutes until just cooked through.
- 8
Scatter the finely chopped fresh parsley into the pan sauce and remove the pan from the heat.
- 9
Spoon the warm lemon and herb pan juices generously over each steak before serving.
Chef's tips
Avoid high heat as scorched lemon juice and garlic turn bitter very quickly. Spooning the warm pan juices over the fish continuously throughout cooking prevents the lean swordfish from drying out.
Ingredient substitutions
- salted capers → capers in brine, well rinsed and drained
- swordfish steaks → thick fresh tuna steaks, cooked for slightly less time
Storage
Store leftover cooked swordfish in an airtight container in the refrigerator for up to one day.
Reheating
Reheat gently in a covered frying pan with a spoonful of water over low heat just until warmed through.
Common mistakes to avoid
- •Overcooking the swordfish cutlets until they become dry and fibrous.
- •Allowing the garlic to brown too dark and ruin the delicate dressing.
- •Using bottled lemon juice instead of freshly squeezed unwaxed lemons.
Serving suggestions
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