Swordfish Provencal

Swordfish Provençal (video of this dish)
Fish Substitutions: Marlin and Mahi-mahi will taste closest to swordfish, but almost any delicate or firm white fish works with this awesome tomato sauce.
For 3-4 servings
For the fish:
1.5 Lb swordfish, skin and some of the bloodline removed
Salt
1 Tbsp grapeseed or some other high heat oil
For the sauce:
2 Tbsp olive oil
1 yellow onion, diced
2 garlic cloves, minced
2 tsp rosemary, minced (or thyme, sage, oregano)
14.5 oz can diced tomatoes (or fresh tomatoes prepared as described below)
3/4 cup dry white wine (Charles Shaw Sauvignon Blank from Trader Joe's is fine)
1 Tbsp butter
1 Tbsp minced fresh parsley
Salt the fish at least 1 hour before cooking and up to 2 days ahead (keep refrigerated).
Set a medium skillet (stainless if possible) over medium heat. Add the oil, the onion and salt and cook stirring occasionally until the onion is translucent and just starting to brown, 10-15 min. Add the garlic and rosemary. Cook stirring until aromatic, about 1 minute. Add the tomatoes and wine. Turn up the heat and bring to a boil. Reduce the heat to medium and cook until the sauce is reduced to your liking. Take off heat. Stir in the butter and parsley. Taste and correct for salt.
Set a skillet that can hold the fish in a single layer over high heat (any skillet type works). Add 1 Tbsp grapeseed or some other neutral oil and wait for it to preheat. Dry the fish on paper towels. When the oil is hot, place the fish in the pan and cook without disturbing until it browns, about 3 minutes. Flip and cook on the other side. Start testing for doneness after a total of 6 minutes of cooking per inch of thickness. Cut into the center of the fish to check. Swordfish is done when about a third of it still looks raw inside. Cover it with sauce and let rest for 5 minutes and it will become opaque.
Fresh Tomato Version:
You'll need 1 Lb of fresh tomatoes. Make a shallow X with your knife on the bottom of each tomato. Dunk them all into boiling water for 10 seconds. Remove. Cool until you can comfortably handle them and peel starting at the X. Cut in half through the equator and scoop out whatever seeds you can easily access (don't sweat every seed). Dice and they are ready to use instead of canned tomatoes.

[@KevinMirsky]

Thank you Helen!! You gave me the confidence to buy and cook swordfish for the first time and it came out excellent. I'm looking forward to cooking more fish thanks to you!

[@JoeGtars13]

I have followed this recipe multiple times. Love it. My wife has come to expect "perfect' swordfish.

[@helenrennie]

Thank you so much for the feedback. I am so glad someone is actually cooking from these videos, not just watching :)

[@JimC-ik6pu]

Helen, I tried your recipe today and the way you did it today and it turned out great. Your instructions were right on and used your secrets and like you said it was moist. Great recipe and I have added it to my book. Love it and you did great!!! Thank you !!

[@wxb200]

Chef John's puns with your sweet sounding voice took me by surprise...

[@ConniRandwulf]

I had to stop this video to go tell my hubs that he is the lord of his sword! 😂🔪

[@tinawalker8174]

Thank you, great recipe and wonderfully clear instructions.

[@angeloscalzo7609]

Absolutely great now it's time to. Manggatta

[@johhann100]

loved your recipe… thanks

[@gorillanut1]

Made this tonight. Excellent. Fish was very moist and sauce was delicious.

[@RivetGardener]

Delicious!!

[@forabug594]

I can't wait to try this!

[@horizontbeskrajneinovacije6440]

Thank You...Great tutor

[@jchan8187]

Thanks for sharing

[@camtron]

#realcomment
Helen, thank you for introducing me to swordfish. I've had it in restaurants a few times, but it never occurred to me to try to make it myself. I live in the Pacific NW, so I typically gravitate towards salmon. I made this recipe last night and it was delicious even though I slightly over seasoned my sauce. Swordfish came out really well even though I was working with two steaks with different thickness. Next time I'm going to try season with capers (and it's brine) or olives.
Love your videos as I just started watching them. Keep it up!

[@helenrennie]

so glad your swordfish turned out well :)

[@desireecoad7557]

Thank you. I bought swordfish with no knowledge of how to prepare. 😊

[@monitortop]

Lovely recipe and technique. If one has pets, I prefer to leave the skin on. (A.) I'll eat it; but (B.) It's a great treat for them!

[@georgecabezas9371]

Hi Helen, I also watch chef John. I like your comments and your recipe. I will try it.

[@helenrennie]

Best of luck with your swordfish. This is a great time of year for this dish!

[@SumSalami]

Liked for the pun

[@johunter4733]

A keto dish.