Seared Swordfish With Stewed Sicilian-Style Broccoli Rabe

I can still picture my Nonna Rosa, her hands stained yellow from turmeric, meticulously trimming broccoli rabe on a sunny afternoon in her Sicilian kitchen. The air, thick with the scent of garlic and the salty sea breeze, always held the promise of something extraordinary. While she rarely used swordfish (it was a special occasion treat!), she often prepared broccoli rabe this way, sometimes with a touch of anchovy for a deep, briny flavor, but always with the heart and soul of a true Sicilian cook. This recipe evokes those warm memories, bringing a taste of her kitchen to my own.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Servings: 4
• Dietary Type: Mediterranean, Gluten-Free, Dairy-Free

Ingredients

• 6 tablespoons extra virgin olive oil, divided use
• 6 large garlic cloves, peeled and lightly smashed with the back of a knife
• 1 teaspoon crushed red pepper flakes
• Coarse sea salt or kosher salt
• Fresh ground black pepper
• 2 bunches broccoli rabe, leaves removed, thicker stems peeled, cut into 1-inch lengths, and kept separate (about 2 pounds)
• 1/2 cup dry white wine
• 1/3 cup pitted black olives, such as Kalamata
• 1 lemon, juice of, freshly squeezed
• 4 (8 ounce) swordfish steaks (1 inch thick)

Equipment Needed

• Large skillet
• Large skillet or saute pan (for the swordfish)

Instructions

1. In a large skillet over medium heat, warm 1 tablespoon of the olive oil. Add the smashed garlic, red pepper flakes, a generous pinch of salt, and a few grinds of black pepper. Cook until fragrant, about 1 1/2 minutes. Be careful not to burn the garlic, as it will turn bitter.

2. Add the thicker broccoli rabe stems and the white wine, cover the skillet, and cook until the stems are half-tender, about 5 to 6 minutes. The wine will steam the broccoli rabe and help it to soften.

3. Add the rest of the broccoli rabe (the leaves) and continue to cook, covered, for another 6 minutes, or until the broccoli rabe is very tender. If the pan seems dry, add a tablespoon or two of water to prevent sticking.

4. Uncover the pan, add the olives, and cook for a few more minutes to evaporate any remaining liquid. This will concentrate the flavors.

5. Stir in the lemon juice, and season to taste with salt and pepper. Drizzle with another tablespoon of olive oil and set aside to keep warm, or gently reheat just before serving.

6. Heat a large skillet over medium-high heat for 2 minutes. This ensures a good sear on the swordfish.

7. Season the swordfish steaks generously with salt and pepper on both sides.

8. Drizzle each swordfish steak with 1/2 tablespoon of olive oil per side (4 tablespoons total for all four steaks). This will help with searing and prevent sticking.

9. Carefully place the swordfish in the hot skillet and cook for 4 to 6 minutes on each side, depending on the thickness of the steaks. A perfectly cooked swordfish steak will be opaque and slightly firm to the touch. Avoid overcooking, as it can become dry.

10. Serve the seared swordfish immediately, alongside the stewed Sicilian-style broccoli rabe.

Expert Tips & Tricks

• To prevent the broccoli rabe from becoming too bitter, blanch it briefly in boiling water for 1-2 minutes before adding it to the skillet. This step is optional but recommended if you’re sensitive to bitter flavors.
• If you don’t have Kalamata olives, you can substitute another variety of black olive, such as Nicoise. Just make sure they are pitted.
• For a richer flavor, add a pinch of red pepper flakes to the swordfish before searing.
• Don’t overcrowd the pan when searing the swordfish. If necessary, cook the steaks in batches to ensure even browning.
• A squeeze of extra lemon juice and a drizzle of good quality olive oil right before serving really elevates the flavors.
• If you like a little heat, add more red pepper flakes to the broccoli rabe or use a spicy olive oil to sear the swordfish.
• Feel free to add other vegetables to the broccoli rabe, such as sun-dried tomatoes, artichoke hearts, or cannellini beans.

Serving & Storage Suggestions

Serve the seared swordfish hot off the skillet with a generous portion of the stewed Sicilian-style broccoli rabe alongside. Garnish with a lemon wedge and a sprinkle of fresh parsley, if desired. A crusty piece of bread is perfect for soaking up the flavorful juices.

Leftover swordfish and broccoli rabe can be stored separately in airtight containers in the refrigerator for up to 2 days. The swordfish is best reheated gently in a skillet with a little olive oil to prevent it from drying out. The broccoli rabe can be reheated in the microwave or in a skillet over medium heat. While the flavors will still be good, the texture of the swordfish might not be quite as perfect as when it was freshly cooked. It’s generally not recommended to freeze swordfish.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	502 kcal	N/A
Total Fat	30.6g	47%
Saturated Fat	5.5g	27%
Cholesterol	88.5mg	29%
Sodium	304.8mg	12%
Total Carbohydrate	4.4g	1%
Dietary Fiber	0.6g	2%
Sugars	0.7g	N/A
Protein	45.4g	90%

Note: Nutritional information is an estimate and may vary based on specific ingredients and preparation methods.

Variations & Substitutions

• Other Fish: As mentioned previously, you can easily substitute tuna, mahi-mahi, or marlin steaks for the swordfish. Ensure they are about 1 inch thick.
• Broccoli Rabe Alternatives: If you can’t find broccoli rabe, try using broccoli florets or spinach instead. Keep in mind that the cooking time may need to be adjusted.
• Spice Level: Adjust the amount of red pepper flakes to control the level of spiciness.
• Herbs: Add fresh herbs like oregano or basil to the broccoli rabe for extra flavor.
• Vinegar: Substitute a splash of red wine vinegar for the lemon juice for a different tangy flavor.
• Anchovies: For a truly Sicilian experience, add 2-3 finely chopped anchovy fillets to the broccoli rabe while it’s cooking.

FAQs (Frequently Asked Questions)

Q: Can I use frozen swordfish for this recipe?

A: Yes, you can use frozen swordfish, but be sure to thaw it completely before cooking. Pat it dry with paper towels to remove excess moisture for better searing.

Q: How do I know when the swordfish is cooked through?

A: The swordfish is cooked through when it is opaque and flakes easily with a fork. An internal temperature of 145°F (63°C) is recommended.

Q: Is broccoli rabe naturally bitter?

A: Yes, broccoli rabe has a slightly bitter taste. Blanching it before cooking can help to reduce the bitterness.

Q: Can I prepare the broccoli rabe ahead of time?

A: Yes, you can prepare the broccoli rabe up to a day in advance. Store it in an airtight container in the refrigerator and reheat it gently before serving.

Q: What wine pairs well with this dish?

A: A crisp, dry white wine such as Pinot Grigio or Sauvignon Blanc would pair nicely with the seared swordfish and broccoli rabe.

Final Thoughts

This Seared Swordfish with Stewed Sicilian-Style Broccoli Rabe is a delightful and flavorful meal that’s perfect for a weeknight dinner or a special occasion. The combination of the savory swordfish and the slightly bitter, garlicky broccoli rabe is a true taste of the Mediterranean. I encourage you to try this recipe and experience the flavors of Sicily in your own kitchen. Don’t be afraid to experiment with the variations and substitutions to create your own unique version. And please, let me know how it turns out – I love hearing your feedback! Consider serving it with a side of roasted potatoes and a glass of chilled white wine for a complete and satisfying meal. Buon appetito!