Barrington Eats, Heinen's Grocery, Table and Dish

Cooking with Heinen’s | Swordfish Piccata

Cooking with Heinen’s | Swordfish Piccata

Today I’m putting together a super simple dinner that has a big impact in both presentation and flavor. Swordfish Piccata is one of the most delicious and easiest dishes we make, from prep to completion in 25 minutes or less. It pairs well with a glass of your favorite dry white wine (you’ll use a 1/2 cup in the sauce). I wish you could be here to smell this being made. How can you go wrong when you combine a fresh swordfish steak with butter, white wine, garlic, capers and fresh lemon? If you have been wondering which of my recipes to try or simply contemplating what to make for dinner tonight, MAKE THIS!

Swordfish is cut into steaks and, when prepared, has a very dense texture. This almost gives you the feeling that you’re eating something substantial like a steak but it’s so much better for you.

It’s especially great for people following a high-protein, low-carb diet. It has almost no carbohydrates. If you are gluten free, simply replace the flour in this recipe with almond flour. It’s delicious either way. As an added bonus, swordfish is packed with amino acids and omega three fatty acid’s that can help with inflammation and may lower risk of heart disease, certain cancers and arthritis. Good health and good food, win win!

I’m serving our swordfish steaks with my kids’ favorite, mashed potatoes and sautéed asparagus, spinach and kale. Ok, most of my kids actually favor french fries but mashed potatoes run close second. 

Swordfish Piccata

INGREDIENTS

  • 1/2 cup all-purpose flour for dredging
  • 1 teaspoon sea salt
  • 1 teaspoon fresh black pepper
  • 3 fresh swordfish steaks
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoon unsalted butter
  • 4 cloves garlic, thinly sliced
  • 1/3 cup fresh lemon juice
  • 1/2 cup dry white wine
  • 2 tablespoons capers, drained
  • 1/3 cup minced fresh parsley
  • Lemon garnish

METHOD

  • Combine the flour, pepper, and salt in a shallow dish such as a pie plate. Dredge the swordfish steaks in the flour mixture and shake off any excess.
  • In a large skillet, over medium-high heat, heat the olive oil with the butter. When hot, add the fish and cook until browned on the underside, 2 to 3 minutes. Turn fish over and cook until well browned on the other side. Transfer to a platter and keep warm.

To make the sauce:

  • Add the garlic to the skillet and cook until fragrant, 30 seconds to 1 minute. 
  • Add the lemon juice and wine to the pan and deglaze, scraping up any browned bits. Bring to a boil, turn heat to low and add the capers. Adjust the salt seasoning to taste. 
  • Return the swordfish to the skillet and let the fish cook for a few minutes so that it can absorb the flavors of the sauce. Sprinkle with the parsley and serve at once, garnished with parsley and lemon.

If by any chance you have leftovers… This makes the BEST leftover lunch! ENJOY

About the Author

Photographer Sally Roeckell specializes in contemporary lifestyle portraiture with an emphasis on food photography. Her Blog, Table and Dish is a website devoted to celebrating and curating the many ways that food binds us. Sally hopes that her recipes and images will inspire you to gather your friends and family in the kitchen to make memories, use the time to connect with busy kids, chat over mixing bowls, get messy, laugh, sing, set the table, clear the table, pass the salt, debate the days topics and pray. You can follow her here as a weekly contributor to 365Barrington and Heinen’s as well as via Table and Dish on Instagram and on her website at TableAndDish.com.


Have you heard about Heinen’s Tasteful Rewards™ program? Sign up for free to receive exclusive weekly specials via email and earn Heinen’s rewards. As a Tasteful Rewards™ membership benefit, Heinen’s will donate up to 1% of your qualified purchases made between September and April to a local school of your choice through their Teaming Up for Education Program. CLICK HERE to sign up for Heinen’s Tasteful Rewards™ and, trust me, this is one email that will always please your palate!


Heinen’s Grocery is located at 500 N. Hough Street, between E. Main Street and Route 14 (next to Meatheads) in Barrington, Illinois. They’re open 7 days a week from 8:00 a.m. to 8:30 p.m. For more information, visit Heinens.com.

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