Name: Swordfish Steak Sous Vide
Prep time: 10 min
Cook time: 40 min
Total time: 60 min
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

Swordfish Steak Sous Vide

Mike Nadelman

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:

5 from 2 votes

Print Recipe Pin Recipe Add to Collection

Prep Time 10

Cook Time 40

Total Time 1

Course BBQ, Main Course, Seafood

Cuisine Low Sodium, Pescatarian, Sous Vide

Servings servings

Calories 375 kcal

Equipment

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: 375kcalCarbohydrates: 4gProtein: 29gFat: 26gSaturated Fat: 4gCholesterol: 78mgSodium: 117mgPotassium: 588mgFiber: 1gSugar: 2gVitamin A: 181IUVitamin C: 2mgCalcium: 88mgIron: 1mg

Tried this recipe?Let us know how it was!