Swordfish With Tomatoes (One-Pan Dinner) | Easy Mediterranean Recipe

Swordfish with Tomatoes Recipe is a one-pan Mediterranean meal that’s ready in less than 30 minutes! Juicy, tender swordfish steaks are pan-fried to perfection and then simmered with blistered cherry tomatoes, garlic, lemon, and fresh herbs. It’s light, low-carb, and incredibly satisfying—perfect for a busy weeknight or a special date-night dinner at home. It’s quick, healthy, and packed with flavor.

Swordfish is one of the best high-protein fish options for a nutritious meal. Paired with heart-healthy olive oil, fresh tomatoes, and juicy lemon, this dish fits perfectly with Mediterranean, keto, gluten-free, and low-carb diets. Also, it’s all made in a single skillet.

For easy seafood recipes, this simple, delicious dish will become your new favorite. Let’s learn how to make this Mediterranean Swordfish Skillet recipe in a few easy steps. This one-pan dinner recipe also works as a great meal prep option for the next day or a quick protein-packed lunch!

🌟 Features of One-Pan Swordfish with Tomatoes Recipe

This One-Pan Swordfish with Tomatoes recipe is a quick and healthy Mediterranean dinner idea that fits perfectly into busy weeknights and gourmet weekend meals alike. Bursting with heart-healthy ingredients like olive oil, garlic, and fresh cherry tomatoes, this simple dish delivers restaurant-quality flavor in under 30 minutes.

• One-Pan Wonder: Less mess and quick cleanup – ideal for easy weeknight dinners.
• High-Protein & Low-Carb: A perfect option for low-carb diets, keto meals, or a gluten-free dinner.
• Mediterranean-Inspired Flavors: Garlic, oregano, capers, and lemon give this dish its bold, fresh taste.
• Ready in Under 30 Minutes: Cook a gourmet seafood meal even when time is short.
• Heart-Healthy Ingredients: Backed by science, the Mediterranean Diet supports heart and brain health.

Related: Salmon Meal Prep Recipes

Related: Baked Fish Recipes

🍴 Serving Suggestions: What to Serve with Swordfish With Tomatoes

Wondering what to serve with swordfish? This light and flavorful one-pan swordfish dinner pairs beautifully with a variety of Mediterranean side dishes. Whether you want a low-carb option, something hearty, or a fresh salad, these ideas will complement the garlicky tomatoes and juicy fish perfectly.

Mediterranean Couscous

Serve swordfish over a bed of fluffy couscous with chopped parsley, lemon zest, and olive oil for a refreshing touch.

Get the recipe here.

Roasted Vegetables

Pair with roasted zucchini, eggplant, and bell peppers tossed in oregano for a wholesome and colorful side.

Get the recipe here.

Greek Salad

Keep it fresh with a crisp salad of cucumbers, tomatoes, feta, olives, and a simple lemon-oregano vinaigrette.

Get the recipe here.

Herbed Brown Rice

Brown rice with fresh herbs and garlic butter adds a fiber-rich, nutty complement to this protein-packed seafood meal.

Get the recipe here.

Tip: Pair this meal with a crisp glass of Sauvignon Blanc or dry Rosé to bring out the citrusy, briny notes in the dish.

Suggested: Tuna Pasta Salad Recipe

Variations & Substitutions of Swordfish With Tomatoes

Want to personalize your swordfish with tomatoes recipe? These delicious variations and substitutions make it easy to adapt this healthy one-pan dinner to your taste and dietary needs.

• 🐟 Swap the Swordfish:
  Not a fan of swordfish? Replace it with other hearty fish like tuna steak, halibut, mahi-mahi, or even salmon. All work well in this one-skillet Mediterranean recipe.
• 🧀 Add Mediterranean Toppings:
  Crumble some feta cheese or toss in a handful of sliced Kalamata olives before serving for a bold, briny punch that complements the cherry tomatoes and garlic.
• 🍝 Make It a Pasta Bowl:
  Serve the saucy swordfish over whole wheat spaghetti, zucchini noodles (zoodles), or gluten-free pasta to turn this into a hearty and healthy seafood pasta dinner.
• 🌶 Spice It Up:
  Add a pinch of crushed red pepper flakes or a splash of chili oil for a spicy twist on this low-carb swordfish dinner.
• 🍋 Citrus Variation:
  Try using fresh orange juice or zest instead of lemon for a slightly sweeter, citrusy balance to the tomatoes and garlic.
• 🥬 Add More Veggies:
  Toss in spinach, zucchini, or bell peppers while sautéing the tomatoes to create a veggie-packed Mediterranean fish skillet.

These substitutions make this dish versatile, budget-friendly, and perfect for meal prep. Whether you’re cooking for dietary needs or just switching things up, this quick swordfish recipe remains flavorful and healthy.

Related: Garlic Butter Chicken Recipe

Related: Crispy Parmesan Eggs

Related: Low-Sodium Dinners

Continue to Content

Yield: 4

Swordfish with Tomatoes One-pan Dinner (Mediterranean Recipe)

Print

This one-pan swordfish with tomatoes recipe brings together bold Mediterranean flavors using fresh ingredients and minimal effort. It's healthy, elegant, and perfect for a quick dinner that feels gourmet.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Ingredients

• 2 swordfish steaks (about 6-8 oz each), 1 to 1.5 inches thick
• 1 tbsp olive oil, plus more for drizzling
• Salt and freshly ground black pepper to taste
• 1 small yellow onion, finely chopped
• 2 cloves garlic, minced
• 1 (28 ounce) can crushed tomatoes (good quality recommended)
• 1/2 cup dry white wine or vegetable broth
• 1/4 cup fresh basil leaves, chopped, plus more for garnish
• 1 tbsp fresh oregano, chopped (or 1 tsp dried)
• 1/2 tsp red pepper flakes (optional, for a little heat)
• 1 tsp sugar (to balance acidity of tomatoes, optional)
• Pinch of dried thyme
• Juice of 1/2 lemon (optional, for brightness)
• For serving: Crusty bread, thick-cut toast, cooked grits, or creamy polenta

Instructions

• Prepare the Swordfish: Pat the swordfish steaks dry with paper towels. Season generously on both sides with salt and freshly ground black pepper.
• Sear the Swordfish (Optional but Recommended): Heat 1 tablespoon of olive oil in a large, heavy-bottomed skillet or Dutch oven over medium-high heat. Once shimmering, add the swordfish steaks and sear for 2-3 minutes per side, until lightly golden brown. This adds extra flavor and texture. Remove the swordfish from the skillet and set aside.
• Sauté Aromatics: Reduce the heat to medium. Add a little more olive oil to the skillet if needed. Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
• Deglaze and Add Tomatoes: Pour in the white wine (or vegetable broth) and scrape up any browned bits from the bottom of the skillet with a wooden spoon. Let it simmer for 1-2 minutes until slightly reduced. Stir in the crushed tomatoes, fresh oregano, red pepper flakes (if using), dried thyme, and sugar (if using). Season the sauce with a pinch of salt and pepper.
• Simmer the Sauce: Bring the sauce to a gentle simmer, then reduce the heat to low, cover, and let it cook for at least 10-15 minutes to allow the flavors to meld. Stir occasionally.
• Add Swordfish to Sauce: Gently nestle the seared swordfish steaks into the simmering tomato sauce. Spoon some of the sauce over the top of the fish. Cover and continue to cook for 5-8 minutes, or until the swordfish is opaque and flakes easily with a fork. Cooking time will vary depending on the thickness of your swordfish. Be careful not to overcook, as swordfish can become dry.
• Finish and Serve: Stir in the fresh basil and lemon juice (if using). Taste the sauce and adjust seasonings as needed.
• To Serve: Carefully transfer the swordfish steaks to individual plates. Spoon a generous amount of the tomato sauce over and around the fish. Garnish with additional fresh basil. Serve immediately with plenty of crusty bread or thick-cut toast for dipping, or spoon over a bed of creamy grits or polenta.

Notes

• Add Vegetables: Feel free to add other vegetables to the sauce, such as bell peppers, zucchini, or cherry tomatoes, along with the onions.
• Olives or Capers: For an extra briny kick, stir in 1/4 cup of pitted Kalamata olives or 1 tablespoon of capers with the crushed tomatoes.
• Spice Level: Adjust the red pepper flakes to your preferred level of heat.
• Fresh Herbs: Don't skimp on fresh basil and oregano; they truly brighten the dish.
• Make Ahead: The tomato sauce can be made a day ahead of time and reheated. Add the swordfish just before serving.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 330Total Fat: 11gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 48mgSodium: 637mgCarbohydrates: 36gFiber: 3gSugar: 12gProtein: 17g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

Suggested: Classic Pavlova Recipe

If you like this article about Swordfish with Tomatoes Recipe, please share it with your friends on Facebook and Pinterest. Also, subscribe to my blog to get all the latest content first on your mobile.