Succulent Steamed Swordfish Fillet with Silky Gravy
Nutritional value per serving
Calories350kcal
Carbs6gram
Fat15gram
Protein38gram
Ingredients
- Swordfish fillets (fresh, skinless) - choose firm, moist flesh with no off-odor2 pieces (about 150g each)
- Water (for steaming)500 ml
- Olive oil (extra virgin for best flavor)2 tbsp
- Butter (unsalted)1 tbsp
- All-purpose flour1 tbsp
- Garlic cloves (minced, fresh)2 pieces
- Lemon juice (freshly squeezed)1 tbsp
- Fish stock or vegetable broth (for gravy)200 ml
- Salt (preferably sea salt)to taste n/a
- Black pepper (freshly ground)to taste n/a
- Fresh parsley (chopped, optional)1 tbsp
This recipe teaches you how to steam swordfish fillets so they turn out tender, juicy, and delicious, paired with a creamy gravy that complements the meaty texture of the fish. Steaming swordfish preserves its natural moisture and flavor while making it a healthy cooking choice. The total cost of ingredients is approximately $12 (around €11, £9.50, ₹900) depending on the market prices. The whole dish is around 350 calories per serving, high in protein and low in carbs, suitable for pescatarian and gluten-free diets. Complexity is easy, and it takes about 30 minutes including preparation and cooking time. You'll achieve restaurant-quality results with simple steps and common kitchen equipment. Food safety is emphasized with a recommended internal cooking temperature and handling tips.
Preparation instructions
Prepare the steamer setup
1Add 500 ml of water to a steamer pot or a large saucepan fitted with a steaming basket. Make sure the water level is below the basket. Cover and bring the water to a steady boil over medium-high heat. This preheating should take about 5-7 minutes.
Season swordfish fillets
2While waiting for the water to boil, pat the swordfish fillets dry with paper towels to remove excess moisture. Lightly brush them with olive oil and season both sides with salt and pepper to taste. This step enhances flavor and prevents sticking.
Steam the swordfish
3Place the swordfish fillets in a single layer in the steaming basket. Cover with a lid and steam over boiling water for about 8-10 minutes. The fish should be opaque, flaky but still moist inside. Use a food thermometer to check the internal temperature — it should reach at least 63°C (145°F) for safe consumption. Avoid overcooking, which will dry the fish.
Make the gravy base
4While the fish steams, melt the butter in a small saucepan over low-medium heat. Once melted, add the minced garlic and sauté for about 1 minute until fragrant but not browned.
Prepare the gravy
5Add the flour to the butter and garlic mixture, stirring continuously to form a smooth roux. Cook for 1-2 minutes to remove raw flour taste. Gradually whisk in the fish stock or vegetable broth to prevent lumps, stirring constantly.
Simmer and finish gravy
6Bring the gravy to a gentle simmer, continuing to stir, until it thickens to a creamy consistency, about 3-4 minutes. Stir in lemon juice and a pinch of salt and pepper. Adjust seasoning to your taste. Remove from heat.
Serve
7Once swordfish is steamed and gravy ready, carefully transfer fillets to plates and spoon the warm gravy over them. Garnish with chopped fresh parsley if desired. Serve immediately to enjoy the best texture and flavor.
Cooking Tips
-Check the internal temperature of the fish with an instant-read thermometer to ensure food safety. The USDA recommends 63°C (145°F) for fish.
-Avoid oversteaming the swordfish to prevent it from drying out. Begin checking for doneness around 8 minutes.
-Use fresh, firm swordfish fillets with no strong fishy smell for the best flavor and texture.
-For a gluten-free gravy, substitute all-purpose flour with a gluten-free blend or cornstarch (use half the amount, dissolved in cold liquid).
-Prevent cross-contamination by using separate cutting boards and utensils for raw fish and other ingredients, washing hands thoroughly after handling raw fish.
Equipment Needed
- Steamer pot or large saucepan with steaming basket
- Lid for the steamer or saucepan
- Small saucepan
- Whisk
- Instant-read thermometer
- Knife and cutting board
- Measuring spoons and cups
Grocery Shopping List
- [ ] Swordfish fillets (about 2 pieces, 150g each) - Approx $10. Choose firm, moist fillets without a fishy odor.
- [ ] Olive oil (extra virgin) - Approx $0.50 for quantity used. Look for cold-pressed bottles.
- [ ] Butter (unsalted) - Approx $0.30. Pick fresh butter with no additives.
- [ ] All-purpose flour - Approx $0.05. Store-bought flour is usually economical.
- [ ] Garlic cloves (2 pieces) - Approx $0.10. Fresh bulbs with tight skin are best.
- [ ] Lemon (1 piece for fresh juice) - Approx $0.60. Look for bright, firm lemons.
- [ ] Fish stock or vegetable broth (200 ml) - Approx $1.00. Ready-made or homemade broth enhances flavor.
- [ ] Fresh parsley (optional) - Approx $0.35. Fresh and vibrant leaves work well.
- [ ] Salt and black pepper - pantry staples.
Total approximate cost: $12.90
FAQ
How do I know when the swordfish is fully cooked?
Swordfish is fully cooked when it reaches an internal temperature of 63°C (145°F). The flesh should be opaque and flake easily with a fork, but still moist.
Can I use frozen swordfish fillets?
Yes, you can use frozen swordfish but make sure to thaw it fully in the refrigerator before cooking to ensure even cooking and food safety.
What can I substitute for fish stock in the gravy?
Vegetable broth or chicken broth can be used as alternatives if you do not have fish stock available.
Is steaming the healthiest way to cook swordfish?
Steaming is a very healthy cooking method as it uses no added fat and preserves nutrients and moisture in the fish.