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5 from 1 vote

Swordfish Steak Sous Vide

They’re called swordfish “steaks” (not filets) because when cooked correctly, this fish is as rich, tender, and substantial as filet mignon. Unfortunately, it’s fairly easy to overcook swordfish, unless you’re preparing it with a Sous Vide Precision Cooker. This recipe is about as simple — and quick — as it gets:
Prep Time10 mins
Cook Time40 mins
Total Time1 hr
Course: BBQ, Main Course, Seafood
Cuisine: Low Sodium, Pescatarian, Sous Vide
Diet: Low Salt
Servings: 3 servings
Calories: 375kcal
Author: Mike Nadelman

Ingredients

  • 2 swordfish steaks about 1 inch thick, 4-6 oz each
  • 4 tablespoons extra virgin olive oil
  • 2 teaspoons Bells salt-free seasoning optional
  • 1 teaspoons salt optional
  • 1 teaspoon pepper optional
  • 1 fresh lemon sliced
  • 1 bunch fresh Cilantro
  • 5 cloves peeled garlic
  • 1 cup Greek Yogurt

Instructions

  • Mix one tablespoon olive oil, 1 tablespoon of the mixed herbs, and salt and pepper with the two swordfish steaks in a zip-top bag or vacuum bag. If using a zip-top bag, remove as much off the air as possible.
  • Set up your sous vide and heat the water to 122 degrees Fahrenheit.
  • When the water bath is ready, drop in the bag with the swordfish steaks. Cook the swordfish for 40 minutes.
  • While the swordfish is cooking, make the sauce by blending garlic, cilantro (including stems), and Greek Yogurt in a blender or food processor. Add a little water if needed to get the mixture started, then place in a large bowl.
  • When the swordfish is done, remove from the water bath and zip-top bag, and let cool for 5 minutes.
  • While the swordfish is cooling, preheat BBQ grill to high.
  • Sear the swordfish steaks for 1-2 minutes per side.
  • Serve the steaks and top with the Cilantro Yogurt dressing as desired

Video

Notes

I prefer to cook my seafood in sous vide at 122 degrees Fahrenheit for approximately 40 minutes - it results in a firm, meaty texture. Cooking sous vide is very forgiving, as you can go a little longer without it affecting the taste or texture too much.

Nutrition

Calories: 375kcal | Carbohydrates: 4g | Protein: 29g | Fat: 26g | Saturated Fat: 4g | Cholesterol: 78mg | Sodium: 117mg | Potassium: 588mg | Fiber: 1g | Sugar: 2g | Vitamin A: 181IU | Vitamin C: 2mg | Calcium: 88mg | Iron: 1mg