Light Swordfish Scaloppine with Lemon, Capers, and Pepper Mix. Craving lightness without sacrificing flavor?
Swordfish is a valuable ally in the kitchen: low in fat, rich in vitamins and minerals, it is the perfect base for a nutritious main course.
It’s a recipe I like to call ‘luxury dinner saver’: it’s ready in less than 15 minutes, yet it has the elegance of a restaurant dish.
If you’re looking for a main course that tastes of the sea, sun, and Mediterranean, my swordfish scaloppine with lemon is the answer.
The delicacy of swordfish pairs with the liveliness of lemon, while the addition of capers and a mix of freshly ground peppers adds that touch of savoriness and character that makes every bite unforgettable. Light, protein-packed, and fragrant, they’re perfect.
Quick pairing…..
Since the dish is ready in 10 minutes, I recommend preparing a delicious side dish.
Raw Marinated Zucchini
Orange, Fennel, and Salmon Salad To stay in the citrus and refreshing theme.
- Difficulty: Very Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 4People
- Cooking methods: Stove
- Cuisine: Italian
- Seasonality: All Seasons
- Energy 373.79 (Kcal)
- Carbohydrates 12.24 (g) of which sugars 0.83 (g)
- Proteins 31.68 (g)
- Fat 21.89 (g) of which saturated 4.09 (g)of which unsaturated 6.24 (g)
- Fibers 1.27 (g)
- Sodium 705.95 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
Swordfish Scaloppine with Lemon
- 4 slices swordfish (about 1.5-1.75 lbs total)
- 3 lemons
- as needed all-purpose flour
- as needed extra virgin olive oil
- capers in salt (1 heaped tablespoon)
- as needed mixed peppercorns
- salt (a little, go easy)
- parsley (a bunch)
Tools
- Pan
Steps
Swordfish Scaloppine with Lemon
Place the swordfish slices on the work surface.
If you prefer a more delicate texture and a more elegant presentation, remove the outer skin using a sharp knife.
Pour the all-purpose flour onto a flat plate.
Coat the swordfish slices on both sides, making sure to press gently so that the flour adheres well, then gently shake off the excess.
Set them aside.
Squeeze the juice of two fresh lemons and strain it through a fine mesh sieve to remove seeds and pulp.
This step will ensure a smooth and velvety sauce.
In a large pan, heat a generous drizzle of extra virgin olive oil.
When hot, lay the swordfish slices in the pan.
Brown them over high heat until the bottom is golden.
Turn the slices over and immediately drizzle them with the filtered lemon juice.
After turning the swordfish slices, add the salted capers (previously rinsed well and squeezed) directly into the pan.
Immediately after, drizzle everything with the lemon juice. This way, the capers will have time to release their aroma into the sauce while it thickens, without overcooking and losing consistency.”
Season with salt but be cautious and add your pepper mix.
Continue cooking for about 5 minutes over medium heat: this is the ideal time for the juice to be absorbed and transform, along with the flour, into a delicious savory cream.
Place the scaloppine on a serving platter.
Spoon all the cooking juices left in the pan, rich in lemon juice and aromas, and distribute it generously over the slices.
The parsley is the final touch of freshness and should be added strictly off the heat, just a moment before serving.
Enjoy your meal.
Tips
Shake off the fish well after dredging in flour. If there’s too much flour, the sauce becomes glue; if there’s too little, it remains separated.
The butter trick: If you’re not counting calories, a small knob of butter added with the lemon juice at the end of cooking creates a shiny, silky emulsion typical of haute cuisine.
Desalting: Always remember to rinse capers under running water. If they are in salt, soak them for 5 minutes, or the dish will be too salty.
If you want to impress, you can fry a handful of capers in just a tiny bit of oil until they “bloom” and become crispy, and use them as a final garnish on the soft fish.
Since you’ll be using a lot of juice (and maybe even the zest), specify to use organic or untreated lemons. The grated peel at the end adds a freshness that just the juice can’t provide.
The fish should “sizzle” as soon as it hits the pan. If the pan is cold, the fish releases water and goodbye crust!
Once the heat is off, let the fish rest in its sauce for 1 minute before plating; the fibers relax and the taste becomes uniform.
The “Pepper Mix”: A mix (black, pink, green) is not just for taste but also for aesthetics. The pink pepper, as seen in the photo, looks great on the white fish.
Storage
In the refrigerator: Seal the scaloppine in an airtight container with all their sauce. They keep perfectly for 1 day.
Reheating: Swordfish tends to harden if reheated too much. The secret is to put it in a pan with a drop of water or lemon juice on very low heat with a lid, just long enough to warm it without continuing to cook.
Freezing: Once cooked, I do not recommend freezing it, as the texture of the fish and lemon sauce would suffer too much.
FAQ (Questions and Answers)
Can I use frozen swordfish?
Slow thawing: Move the slices from the freezer to the refrigerator about 12 hours before cooking them. Avoid thawing them at room temperature or under hot water to not ruin the texture of the fibers.
Drying: Once thawed, the fish will tend to release more water.
Before dredging in flour, pat it carefully with absorbent paper; if it stays moist, the flour will turn into mush and you won’t get the golden crust you see in my photo.
