The swordfish with sesame crust is a tasty alternative to the classic sesame tuna and it’s a dish not to be underestimated, it may seem simple but it has its challenges. The secret to this dish is the external toasting of the sesame to release the typical toasted flavor without burning it and without drying out the swordfish.
If you like swordfish, don’t miss the recipe
- Difficulty: Easy
- Cost: Economical
- Rest time: 1 Minute
- Preparation time: 5 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer and Autumn
- Energy 318.26 (Kcal)
- Carbohydrates 2.92 (g) of which sugars 0.05 (g)
- Proteins 31.24 (g)
- Fat 19.79 (g) of which saturated 3.78 (g)of which unsaturated 14.31 (g)
- Fibers 1.82 (g)
- Sodium 319.29 (mg)
Indicative values for a portion of 100 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 for 2 people:
- 7 oz swordfish (2 steaks 0.8 inches thick)
- as needed sesame (seeds)
- as needed vegetable oil (sunflower recommended)
- as needed salt
- as needed pepper
Tools:
- 1 Pan non-stick 10 inches
- 1 Knife
- 1 Cutting board
- 1 Parchment paper sheet
Procedure
Here is the recipe with tips for cooking swordfish to perfection
The secret to getting the sesame to stick well to the swordfish steak is that the swordfish should be slightly moist, so avoid drying it.
Tip: if the steak is too dry, you can help by rubbing a small amount of oil evenly over the swordfish.
Put a pan on the stove with a drop of oil and heat it over medium heat. When it reaches temperature, add the swordfish steak.
Cooking should be quick and even, the heat should toast the swordfish and form a crust on the outside without overcooking the center.
After a couple of minutes, flip the steak using a spoon or fork. The sesame coating is quite delicate, so turn it carefully to avoid detaching it from the swordfish.
To achieve the perfect steak, the fish should be seared at the core; overcooking the sesame-crusted swordfish can result in a dish that is too dry or tough.
After two minutes of cooking on medium heat on the second side, you can turn off the heat; the fish is ready
Trick: to check the cooking level, look at the side edge. When the cooking level of the swordfish reaches halfway, it’s time to flip it to the other side and cook it for the same amount of time as the first side. If the steak is particularly thick, you can also sear the outer edges.
Your swordfish steak with sesame crust is ready!
Plating Tips:
Place the sesame-crusted swordfish on a base of light seasonal salad. For a contrasting flavor, I recommend using some chard leaves or an oriental mix. If you want to add a touch of color, you can add some confit cherry tomatoes (read here for the recipe) and edible flowers.
Wine Pairing for Swordfish:
To enhance the flavor of the swordfish and the nutty notes of the toasted sesame, you can serve this dish with a Negroamaro Rosato, a wine reminiscent of flowers and red fruits like cherries and blueberries.
