Entree: France – Provence – Espadon à la Provençale (Provençal swordfish with tomato, garlic, and herbs)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 8 min

Cook 18 min

Total 26 min

Ingredients

U.S. measurements first, metric equivalents in parentheses. Conversions are approximate; oz means weight ounces, not fluid ounces.

- 4 swordfish steaks, 6 oz (170 g) each
- 3 tbsp (45 ml) olive oil
- 1 small shallot, finely chopped (about 1/4 cup (40 g))
- 3 cloves garlic, minced
- 1 cup (240 ml) canned diced tomatoes (or fresh peeled tomatoes, chopped)
- 1/4 cup (60 ml) dry white wine
- 1 tbsp (15 ml) lemon juice
- 1 tbsp (15 g) tomato paste
- 1 tsp (5 g) Herbes de Provence (or 1 tsp (5 ml) each dried thyme and rosemary)
- 1/3 cup (50 g) pitted Niçoise or Kalamata olives, halved
- 2 tbsp (30 g) chopped fresh parsley
- Salt and freshly ground black pepper to taste

Show original ingredient measurements

- 4 swordfish steaks, 6 oz (170 g) each
- 3 tbsp (45 ml) olive oil
- 1 small shallot, finely chopped (about 1/4 cup / 40 g)
- 3 cloves garlic, minced
- 1 cup (240 ml) canned diced tomatoes (or fresh peeled tomatoes, chopped)
- 1/4 cup (60 ml) dry white wine
- 1 tbsp (15 ml) lemon juice
- 1 tbsp (15 g) tomato paste
- 1 tsp (5 g) Herbes de Provence (or 1 tsp each dried thyme and rosemary)
- 1/3 cup (50 g) pitted Niçoise or Kalamata olives, halved
- 2 tbsp (30 g) chopped fresh parsley
- Salt and freshly ground black pepper to taste

Instructions

U.S. measurements first, metric equivalents in parentheses. Conversions are approximate.

1. Heat 2 tbsp (30 ml) olive oil in a wide sauté pan over medium heat; add shallot and garlic and cook until translucent, about 2–3 minutes.
2. Stir in diced tomatoes, tomato paste, white wine, lemon juice, Herbes de Provence, and olives; simmer gently 8–10 minutes until sauce slightly thickens. Season with salt and pepper.
3. Push sauce to the sides and add remaining 1 tbsp (15 ml) oil; place swordfish steaks into the sauce, spooning sauce over fish. Cover and poach over low heat 6–8 minutes until opaque and cooked through.
4. Sprinkle with chopped parsley and serve immediately with potatoes, rice, or crusty bread.

1. Heat 2 tbsp olive oil in a wide sauté pan over medium heat; add shallot and garlic and cook until translucent, about 2–3 minutes.
2. Stir in diced tomatoes, tomato paste, white wine, lemon juice, Herbes de Provence, and olives; simmer gently 8–10 minutes until sauce slightly thickens. Season with salt and pepper.
3. Push sauce to the sides and add remaining 1 tbsp oil; place swordfish steaks into the sauce, spooning sauce over fish. Cover and poach over low heat 6–8 minutes until opaque and cooked through.
4. Sprinkle with chopped parsley and serve immediately with potatoes, rice, or crusty bread.