Swordfish with Tomato and Olive Sauce

Swordfish with Tomato and Olive Sauce recipe videos

Swordfish with Tomato and Olive Sauce is a hearty, Mediterranean-inspired seafood dish featuring grilled or pan-seared swordfish steaks topped with a vibrant sauce of tomatoes, olives, capers, and herbs. It's a classic preparation that highlights the meaty texture of the fish with a bright, briny, and savory topping.

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🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, particularly omega-3s from the swordfish, while being low in carbohydrates. A typical serving provides a good source of selenium, niacin, and vitamin B12, with a calorie range of approximately 350-450 kcal.

Nutrition breakdown

Calories	380 kcal
Protein	34 g
Carbs	8 g
Fat	22 g
Fiber	2 g
Sugar	4 g
Sodium	680 mg
Selenium	67 mcg
Niacin (B3)	10 mg
Vitamin B12	2.1 mcg
Phosphorus	320 mg
Potassium	540 mg
Magnesium	45 mg
Vitamin C	12 mg
Vitamin K	8 mcg

Per 1 swordfish steak with sauce (approx. 225 g) · estimated, varies by recipe

💡 What's interesting

The combination is a staple in coastal Mediterranean cuisines, where the robust flavor of swordfish stands up well to the assertive, acidic sauce. Nutritionally, it's a powerful source of lean protein and heart-healthy monounsaturated fats from the olives and olive oil.