Swordfish with Vegetable Couscous Recipe

Featuring bold Mediterranean flavors, this recipe for swordfish with vegetable couscous and tomato vinaigrette introduces an exciting way to enjoy fish. The hearty swordfish steaks are perfectly complemented by the vibrant tomato vinaigrette, which provides a fresh burst of flavor. The vegetable couscous rounds out the meal, adding texture and a healthy dose of veggies.

Photos of Swordfish with Vegetable Couscous and Tomato Vinaigrette Recipe

This recipe calls for a few ingredients that may not be regular staples in your pantry. Fennel bulb is a crunchy and slightly sweet vegetable that adds a unique flavor to the couscous, while the swordfish is a firm, meaty fish that holds up well to grilling or pan-searing. You might also want to check for plum tomatoes, which are often used in sauces and salsas for their low moisture content and sweet flavor.

Ingredients for Swordfish with Vegetable Couscous and Tomato Vinaigrette

Plum tomatoes: Used in the vinaigrette. Their rich, sweet flavor enhances the overall taste of the dish.

Wine vinegar: Adds a tangy punch to the vinaigrette. It helps to balance the sweetness of the tomatoes.

Olive oil: Used for cooking and in the vinaigrette. It adds richness and depth to the flavors.

Oregano: Aromatic herb that adds a hint of earthiness and warmth to the couscous.

Scallions: Also known as green onions, they add a mild, oniony crunch to the couscous.

Fennel bulb: It has a slightly sweet, anise-like flavor, adding complexity to the couscous.

Summer squash: Adds a soft texture and a slightly sweet taste to the couscous.

Chicken broth: Used to cook the couscous. It imparts a savory flavor.

Couscous: A type of pasta that cooks quickly and absorbs flavors well.

Swordfish steaks: The star of the dish. It has a firm, meaty texture and a mildly sweet flavor.

One reader, Branden Sparkman says:

This swordfish with vegetable couscous and tomato vinaigrette recipe is a game-changer! The flavors are so vibrant and the dish is incredibly satisfying. The combination of the perfectly cooked swordfish, the fluffy couscous, and the zesty vinaigrette is simply divine. It's a must-try for any seafood lover!

Branden Sparkman

Key Techniques for Perfecting This Recipe

How to prepare the tomato vinaigrette: Blend the tomatoes with vinegar, oil, oregano, pepper, and salt, leaving small chunks for texture.

How to cook the couscous: In a large saucepan, sauté scallions and fennel, then add squash, oregano, pepper, and broth. Bring to a simmer, stir in salt and couscous, cover, and let stand for 5 minutes before fluffing with a fork.

How to cook the swordfish: Season the swordfish with salt and pepper, then pan-sear in oil over moderate heat for 3-4 minutes on each side until golden brown and cooked through.

How to serve: Place the swordfish on a bed of couscous and top each steak with the prepared tomato vinaigrette.

How to pair with wine: Consider serving with a pinot noir, particularly an Oregon pinot noir, to complement the fatty texture of the swordfish.

How To Make Swordfish with Vegetable Couscous and Tomato Vinaigrette

A filling and flavorful dinner, this pan seared swordfish is topped with vegetable couscous that’s cooked in flavorful broth. Finished with a drizzle of tangy vinaigrette.

Preparation: 5 minutes

Cooking: 17 minutes

Total: 22 minutes

Serves:

Ingredients

½lbplum tomatoes,(about 4)
1½tspWine vinegar
3tbspolive oil
½tspdried oregano
fresh-ground black pepper
1¾tspsalt
2scallions,including green tops
1fennel bulb
1summer squash
2½cupscanned low-sodium chicken broth,or homemade stock
1cupcouscous
2lbsswordfish steaks

Instructions

In a blender, combine the tomatoes with the vinegar, 1 tablespoon of the oil, ¼ teaspoon of the oregano, ¼ teaspoon pepper, and ½ teaspoon of salt.
Pulse to combine, leaving small chunks of chopped tomato. Don’t puree or the vinaigrette will be too frothy.
In a large saucepan, heat 1 tablespoon of the oil over moderate heat. Add the scallions and fennel and cook, stirring, for 2 minutes
Stir in the squash, the remaining teaspoon oregano, and ¼ teaspoon pepper. Cover and cook for 4 minutes. Add the broth and bring to a simmer
Stir in 1 teaspoon of the salt and the couscous. Cover.
Remove the pot from the heat and let the couscous stand for 5 minutes. Fluff with a fork.
Meanwhile, in a large nonstick frying pan, heat the remaining 1 tablespoon oil over moderately high heat.
Sprinkle the swordfish with the remaining ¼ teaspoon salt and ⅛ teaspoon of pepper
Add the fish to the pan and cook for 3 minutes. Turn and cook for 2 to 3 minutes longer for ¾-inch-thick steaks until golden brown and just done.
Serve the swordfish on the couscous and top each steak with tomato vinaigrette.

Nutrition

Calories: 646.55kcal
Fat: 26.78g
Saturated Fat: 5.47g
Trans Fat: 0.11g
Monounsaturated Fat: 14.66g
Polyunsaturated Fat: 4.18g
Carbohydrates: 45.21g
Fiber: 5.90g
Sugar: 5.25g
Protein: 55.26g
Cholesterol: 149.69mg
Sodium: 1286.61mg
Calcium: 85.71mg
Potassium: 1701.25mg
Iron: 2.80mg
Vitamin A: 142.79µg
Vitamin C: 24.54mg

Pro Tip for Achieving the Perfect Sear on Swordfish

When preparing your swordfish steaks, ensure they are of even thickness for uniform cooking. If they are uneven, they may cook at different rates, resulting in some parts being overcooked while others are undercooked. Also, when cooking the couscous, remember to remove it from the heat and let it stand for 5 minutes. This allows the couscous to absorb the broth, making it fluffy and flavorful. Lastly, when making the tomato vinaigrette, be careful not to over blend the mixture. Leaving small chunks of tomato gives the vinaigrette a more appealing texture and a burst of fresh tomato flavor with each bite.

Time-Saving Tips for Making Swordfish with Vegetable Couscous and Tomato Vinaigrette

Prep ahead: Chop and prepare all the vegetables and ingredients in advance to streamline the cooking process.

One-pot wonders: Look for recipes that allow you to cook multiple components in one pot to minimize cleanup and save time.

Batch cooking: Make extra portions of the couscous and vinaigrette to use for future meals, cutting down on prep time for later.

Knife skills: Hone your knife skills to efficiently and quickly chop vegetables and herbs for the recipe.

Multitasking: Utilize your time by cooking different components simultaneously, such as preparing the vinaigrette while the couscous is cooking.

Substitute Ingredients For Swordfish with Vegetable Couscous and Tomato Vinaigrette Recipe

plum tomatoes - Substitute with cherry tomatoes: Cherry tomatoes can provide a similar sweet and tangy flavor to the dish, and their smaller size makes them convenient for roasting or grilling.
wine vinegar - Substitute with apple cider vinegar: Apple cider vinegar can offer a slightly fruity and milder acidity, complementing the flavors of the dish.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and high smoke point, making it a suitable alternative for sautéing or roasting.
dried oregano - Substitute with dried thyme: Dried thyme can impart a similar earthy and aromatic flavor to the dish, enhancing the overall herbaceous profile.
scallions - Substitute with shallots: Shallots can provide a mild onion flavor with a hint of garlic, adding depth to the dish's aroma and taste.
fennel bulb - Substitute with celery root: Celery root offers a similar subtle, earthy flavor and can contribute a pleasant crunch to the couscous.
summer squash - Substitute with zucchini: Zucchini can provide a similar texture and mild, slightly sweet flavor, complementing the couscous and enhancing the overall vegetable medley.
canned low-sodium chicken broth - Substitute with vegetable broth: Vegetable broth can infuse the couscous with savory flavors and is a suitable vegetarian alternative to chicken broth.
couscous - Substitute with quinoa: Quinoa offers a nutty flavor and slightly chewy texture, serving as a nutritious and gluten-free alternative to couscous.
swordfish steaks - Substitute with halibut steaks: Halibut steaks have a firm texture and mild, sweet flavor, making them a suitable substitute for swordfish in this recipe.

Plating Ideas for a Stunning Presentation

Elevate the swordfish: Carefully sear the swordfish steaks to perfection, ensuring a golden brown exterior while maintaining a tender, moist interior.
Artfully arrange the vegetable couscous: Use a ring mold to create a neat and visually appealing bed of vegetable couscous on the plate, ensuring a balanced and elegant presentation.
Drizzle with tomato vinaigrette: Artfully drizzle the vibrant and flavorful tomato vinaigrette over the swordfish, allowing the colors and flavors to complement the dish without overwhelming it.
Garnish with fresh herbs: Add a touch of finesse by garnishing the dish with delicate, fresh herbs such as microgreens or finely chopped parsley, enhancing both the visual appeal and flavor profile.
Consider plate composition: Pay attention to the overall composition of the plate, ensuring a harmonious balance of colors, textures, and flavors to create an enticing visual presentation.
Use high-quality serving ware: Select elegant and refined serving ware that complements the sophistication of the dish, enhancing the overall dining experience for the esteemed guests.

Essential Kitchen Tools for Making Swordfish with Vegetable Couscous

Blender: A kitchen appliance used to blend, puree, or emulsify food and other substances.
Large saucepan: A deep cooking vessel with a handle and often a lid, used for boiling, stewing, or making sauces.
Nonstick frying pan: A pan with a nonstick coating that prevents food from sticking, making it easier to cook with less oil or fat.
Fork: A utensil with prongs used for picking up and eating food.

Storage and Freezing Guidelines for Swordfish and Couscous

The swordfish can be stored in an airtight container in the refrigerator for up to 2 days. To freeze, wrap the cooked fish tightly in plastic wrap or aluminum foil and place in a freezer-safe container. It will keep in the freezer for up to 2 months. Thaw in the refrigerator before reheating.
The vegetable couscous can be stored in an airtight container in the refrigerator for up to 4 days. To freeze, transfer the cooled couscous to a freezer-safe container and freeze for up to 2 months. Thaw in the refrigerator and reheat in the microwave or on the stovetop with a little added water or chicken broth.
The tomato vinaigrette can be stored in a jar or airtight container in the refrigerator for up to 1 week. Give it a good shake or stir before using. I don't recommend freezing the vinaigrette, as the texture and flavor may change after thawing.
To reheat the entire dish, place the thawed swordfish and vegetable couscous in a baking dish, cover with foil, and bake at 350°F (175°C) for about 15-20 minutes, or until heated through. Drizzle the tomato vinaigrette over the top before serving.
If you have leftover swordfish, you can flake it and use it in salads, pasta dishes, or fish tacos for a quick and tasty meal.

How To Reheat Leftover Swordfish and Couscous

Preheat your oven to 350°F (175°C). Place the leftover swordfish on a baking sheet lined with parchment paper. Brush the fish with a little olive oil and sprinkle with some dried oregano, salt, and pepper. Bake for 8-10 minutes, or until the fish is heated through and slightly crispy on the edges. This method will help preserve the texture and flavor of the swordfish without drying it out.
For the vegetable couscous, place it in a microwave-safe bowl and add a tablespoon of water. Cover the bowl with a damp paper towel and microwave on high for 1-2 minutes, stirring halfway through. The steam from the water will help rehydrate the couscous and prevent it from becoming dry or clumpy. Fluff the couscous with a fork before serving.
To reheat the tomato vinaigrette, pour it into a small saucepan and heat it over low heat, stirring occasionally. Be careful not to let the vinaigrette boil, as this can cause the olive oil to separate and the flavors to become muted. If the vinaigrette seems too thick, you can add a splash of water or chicken broth to thin it out.
Alternatively, you can reheat the entire dish in a skillet. Heat a tablespoon of olive oil in a large skillet over medium heat. Add the leftover vegetable couscous and swordfish, stirring gently to combine. Cook for 5-7 minutes, or until everything is heated through. Drizzle the tomato vinaigrette over the top and serve immediately. This method allows the flavors to meld together and creates a slightly crispy texture on the couscous.
If you have an air fryer, you can use it to reheat the swordfish. Preheat the air fryer to 350°F (175°C). Place the swordfish in the air fryer basket and cook for 3-4 minutes, or until heated through and slightly crispy on the outside. This method is quick and helps maintain the texture of the fish. Reheat the vegetable couscous and tomato vinaigrette separately, as described above.

Interesting Trivia About Swordfish and Couscous

The swordfish with vegetable couscous and tomato vinaigrette recipe is a great source of lean protein and healthy fats. Swordfish is also a good source of omega-3 fatty acids, which are essential for heart health and brain function. Additionally, couscous is a good source of carbohydrates and provides essential nutrients such as selenium and potassium. This dish offers a well-rounded nutritional profile and is a delicious way to incorporate a variety of vegetables into your diet.

Budget-Friendly or Splurge: The Cost of Making This Dish at Home

This swordfish with vegetable couscous and tomato vinaigrette recipe offers a balanced mix of flavors and nutrients. The cost-effectiveness depends on the availability and pricing of the ingredients. The swordfish may be the most expensive component, but the vegetable couscous utilizes affordable, versatile ingredients. The overall verdict for this recipe is 8/10, considering the health benefits and taste. The approximate cost for a household of 4 people is around $35-$40, factoring in the swordfish, fresh vegetables, and other pantry staples.

Is This Swordfish Dish Healthy or Unhealthy?

The swordfish with vegetable couscous and tomato vinaigrette recipe is a relatively healthy dish, offering a balance of lean protein, whole grains, and vegetables. Here's a breakdown of the nutritional aspects:

Swordfish is a good source of lean protein, which is essential for building and repairing tissues. However, it is also a high-mercury fish, so consumption should be limited, especially for pregnant women and young children.
Couscous is a whole grain that provides complex carbohydrates, fiber, and some protein.
The recipe includes a variety of vegetables, such as tomatoes, scallions, fennel, and summer squash, which offer vitamins, minerals, and antioxidants.
Olive oil is used in moderation, providing healthy monounsaturated fats.
The tomato vinaigrette adds flavor without relying on excessive amounts of salt or sugar.

To make this recipe even healthier, consider the following suggestions:

Choose low-mercury fish options, such as cod, tilapia, or salmon, to minimize the risk of mercury exposure.
Increase the proportion of vegetables to couscous to boost the fiber and nutrient content of the dish.
Experiment with whole wheat couscous or quinoa for added fiber and protein.
Reduce the amount of oil used in the recipe, or substitute some of the oil with low-sodium vegetable broth to lower the calorie content.
Include a wider variety of colorful vegetables to increase the diversity of vitamins and minerals in the dish.
Use fresh herbs, such as basil or parsley, to enhance the flavor without adding extra salt.

Our Editor's Honest Opinion on This Swordfish Recipe

This swordfish with vegetable couscous and tomato vinaigrette recipe is a delightful combination of flavors and textures. The tomato vinaigrette adds a bright and tangy element to the dish, complementing the succulent swordfish and the light, fluffy couscous. The use of fresh, seasonal vegetables enhances the overall freshness of the dish, while the cooking techniques ensure that the swordfish is perfectly cooked and full of flavor. The suggested wine pairing of a pinot noir adds a sophisticated touch to the meal. Overall, this recipe offers a well-balanced and satisfying dining experience.

Enhance Your Swordfish with Vegetable Couscous and Tomato Vinaigrette Recipe with These Unique Side Dishes:

Roasted Garlic Mashed Potatoes: Creamy mashed potatoes infused with roasted garlic, creating a rich and savory side dish that perfectly complements the swordfish and vegetable couscous.

Grilled Asparagus with Lemon Zest: Tender asparagus spears grilled to perfection and finished with a sprinkle of fresh lemon zest, adding a bright and citrusy flavor to the meal.

Balsamic Glazed Brussels Sprouts: Crisp Brussels sprouts coated in a sweet and tangy balsamic glaze, providing a delightful contrast to the savory swordfish and tomato vinaigrette.

Similar Recipes to Try If You Enjoyed This Swordfish Dish

Grilled Vegetable Skewers: Marinate the vegetables in a zesty herb and garlic marinade before grilling them to perfection on skewers.

Mango Salsa Chicken: Top grilled chicken with a refreshing and tangy mango salsa made with fresh mango, red onion, cilantro, and lime juice.

Butternut Squash Soup: Create a creamy and comforting butternut squash soup with hints of nutmeg and cinnamon, perfect for a cozy night in.

Berry Cobbler: Bake a delicious berry cobbler with a buttery biscuit topping and a mix of sweet and tart berries for a delightful dessert.

Lemon Garlic Shrimp Pasta: Whip up a quick and flavorful pasta dish with succulent shrimp, al dente pasta, and a zesty lemon garlic sauce.

Appetizer and Dessert Ideas to Complement This Recipe

Appetizers:

Stuffed Mushrooms: Delight your guests with savory stuffed mushrooms filled with a blend of cream cheese, garlic, and herbs. The perfect bite-sized appetizer to kick off any meal.

Caprese Skewers: Impress your guests with colorful and flavorful Caprese skewers featuring cherry tomatoes, fresh mozzarella, and basil drizzled with balsamic glaze. A refreshing and elegant start to any gathering.

Desserts:

Chocolate Mousse: Indulge in a decadent, velvety smooth chocolate mousse that will satisfy your sweet tooth and leave you craving for more. The rich, creamy texture and intense chocolate flavor make this dessert a perfect way to end any meal.

Berry Parfait: Create a beautiful and refreshing berry parfait that is as visually stunning as it is delicious. Layered with fresh berries, creamy yogurt, and a hint of honey, this dessert is a light and satisfying way to enjoy the natural sweetness of seasonal fruits.

Why trust this Swordfish with Vegetable Couscous and Tomato Vinaigrette Recipe:

This recipe offers a delightful combination of flavors and textures, ensuring a satisfying meal experience. The swordfish is a rich source of lean protein, while the vegetable couscous provides a colorful and nutritious base. The tomato vinaigrette adds a burst of freshness, complementing the dish perfectly. With the use of high-quality ingredients such as plum tomatoes, olive oil, and fennel, this recipe promises a harmonious blend of Mediterranean-inspired elements. The detailed instructions and wine pairing suggestion demonstrate a thoughtful and well-crafted culinary creation, earning the trust of home cooks and food enthusiasts alike.

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FAQ:

What is the best way to cook the swordfish steaks?

The best way to cook the swordfish steaks is to pan-sear them in a hot nonstick frying pan. Season the steaks with salt and pepper, then cook them for about 3-4 minutes on each side until they are golden brown and just done. This method will give the swordfish a delicious crust while keeping the inside moist and tender.

Can I use a different type of fish for this recipe?

Absolutely! While the recipe calls for swordfish, you can easily substitute it with other firm-fleshed fish such as tuna, mahi-mahi, or halibut. Just adjust the cooking time based on the thickness of the fish steaks.

How can I make the tomato vinaigrette less chunky?

If you prefer a smoother texture for the tomato vinaigrette, you can blend it for a longer time in the blender until it reaches your desired consistency. Just be careful not to over-blend, as it may become too frothy.

Can I prepare the couscous in advance?

Yes, you can prepare the couscous in advance. After fluffing it with a fork, you can keep it covered to retain its warmth. When ready to serve, simply reheat it gently on the stovetop, adding a little extra broth if needed to prevent it from drying out.

What wine pairs well with this dish?

A pinot noir pairs beautifully with the swordfish and the tomato vinaigrette. The wine's fresh red berries and subtle earth tones complement the flavors of the dish, especially when dealing with a fatty fish like swordfish. I recommend trying an Oregon pinot noir for a delightful dining experience.