Sous Vide Swordfish Steaks with Spicy Pineapple Salsa
Fancy something a little different? How about trying swordfish steaks with spicy pineapple salsa – sous vide style? Swordfish is known as one of the ‘meatiest’ of fish and while that may sound weird, it is a commonly used term. This makes it perfect for grilling, skewering on kebobs and also to cook with sous vide methods. It also has a slightly sweet flavour and that’s why pairing it with a sweet salsa works just right.
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How to cook swordfish steaks
Before we dive into the sous vide method to cook this fish, let’s look at the traditional ways to prepare it. Swordfish is always sold in steaks (the meaty thing again) and this means it is an ideal fish for grilling.
You can keep it really simple and use an olive-oil based marinade or something like lemon, salt and herbs. When cooking, think of it as a rare steak:
- Use a high heat to sear the outside and stay a little rate in the middle, usually 5 minutes one side, 2-3 the other if the steak is about an inch thick
- You can remove the skin before or after cooking, but it keeps the fish moister if it is on during cooking and removed afterwards
You can also add this fish to a stew because it holds its shape and doesn’t go all mushy. Tomato based fish stews are great, in a fish chowder recipe or even just broiled with some butter and paprika. Any time you see a recipe for tuna steak, you can try swordfish in its place unless it calls for poaching or deep frying as these don’t work as well.
What is sous vide?
If you haven’t encountered sous vide cooking before, then check out this article on how to start sous vide and what to use it for. In a nutshell, it involves using water, time and temperature to get every dish cooked perfectly. It works well on eggs, steaks and also on some types of fish – like swordfish.
Is swordfish good for you?
As a rule, fish is pretty good on the ‘is it healthy’ scale and swordfish is no exception. For starters, it is a great source of protein with a 6-ounce portion giving nearly 65% of the recommended daily amount – this is when used to move oxygen around the body, in hair and skin and to maintain healthy tissues.
It also provides to essential minerals, potassium and selenium. The first helps with nerves and muscles while the other aids the thyroid gland in doing its thing. There’s also good amounts of Vitamins D and E.
What you need
- 4 6-oz. swordfish steaks
- Sea salt and black pepper, to taste
- 1½ T. extra virgin olive oil
Spicy Pineapple Salsa Ingredients:
- 3 c. fresh pineapple, diced
- ½ small red onion, diced
- ½ medium red bell pepper, diced
- ½ medium orange bell pepper, diced
- ½ – 1 medium jalapeño pepper, seeds removed and finely diced
- 1/3 c. fresh cilantro, chopped
- 3 T. fresh lime juice
- Sea salt and black pepper, to taste
How to make Sous Vide Swordfish Steaks
For the salsa, mix everything in a large glass bowl . Cover and set to one side or pop in the fridge if making the day before.
Fill the sous vide container with water and attach the sous vide circulator . Set the temperature to 130 F / 55 C and the cook time to 30 minutes.
While the water heats, season the swordfish with salt and black pepper. Pop in an airtight bag and remove as much air as possible before sealing.
When the temperature is reached, add the bag – it should sink if all of the air has been removed. Adjust the timer back to 30 minutes.
When the cook time is finished, remove from the water and add to a plate then pat dry with paper towel. Heat some olive oil in a large skillet over medium heat and add the fish. Sear for 2 minutes to give some colour then serve with the salsa.
Recipe tips
Now I’m not always the first in the queue for the ‘try something different’ line so I can understand if you are a bit unsure about trying this less-common fish. The good news is if you are a sous vide fan and want to try this recipe, you can also swap the swordfish for haddock.
The other swap you can do is with the salsa. You can try it with any type of salsa you enjoy, including one such as this spicy mango salsa or even a tomato based favourite. See what works best!
Sous Vide Swordfish Steaks with Spicy Pineapple Salsa
Try something a little different with this recipe for swordfish steaks sous vide style and a spicy pineapple salsa to go with it
Ingredients
- 4 6-oz. swordfish steaks
- Sea salt and black pepper, to taste
- 1½ T. extra virgin olive oil
Spicy Pineapple Salsa Ingredients:
- 3 c. fresh pineapple, diced
- ½ small red onion, diced
- ½ medium red bell pepper, diced
- ½ medium orange bell pepper, diced
- ½ - 1 medium jalapeño pepper, seeds removed and finely diced
- 1/3 c. fresh cilantro, chopped
- 3 T. fresh lime juice
- Sea salt and black pepper, to taste
Instructions
For the salsa, mix everything in a large glass bowl. Cover and set to one side or pop in the fridge if making the day before.
Fill the sous vide container with water and attach the sous vide circulator. Set the temperature to 130 F / 55 C and the cook time to 30 minutes.
While the water heats, season the swordfish with salt and black pepper. Pop in an airtight bag and remove as much air as possible before sealing.
When the temperature is reached, add the bag – it should sink if all of the air has been removed. Adjust the timer back to 30 minutes.
When the cook time is finished, remove from the water and add to a plate then pat dry with paper towel.
Heat some olive oil in a large skillet over medium heat and add the fish. Sear for 2 minutes to give some colour then serve with the salsa.
Notes
If you can't get swordfish steaks, swap for haddock
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 415Total Fat: 19gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 133mgSodium: 316mgCarbohydrates: 20gFiber: 2gSugar: 14gProtein: 41g
