1️⃣ 🐟 4 swordfish steaks (150–180 g each, 2–3 cm thick; total about 700 g)
2️⃣ 🧅 2 Tropea red onions, thinly sliced
3️⃣ 🍅 300 g canned peeled tomatoes (or high quality passata)
4️⃣ 🫒 80 g black olives, pitted and halved
5️⃣ 🧂 2 tbsp capers, rinsed and drained
6️⃣ 🍋 zest and juice of 1 unwaxed lemon
7️⃣ 🧄 2 garlic cloves, lightly crushed
8️⃣ 🍷 100 ml dry white wine (optional)
9️⃣ 🫒 4 tbsp extra virgin olive oil (preferably Calabrian)
🔟 🌿 Fresh parsley, chopped, to finish
1️⃣1️⃣ 🌶️ Pinch of dried chili (optional)
1️⃣2️⃣ 🧂 Salt and freshly ground black pepper, to taste
Calabria’s coastline is a parade of sun, wind and the sea’s best treasures. Among them the swordfish stands out: firm steaks that take flavors beautifully and deliver satisfying, meaty bites. This Calabrian version — often called swordfish alla calabrese or Pesce Spada alla Calabrese — balances the sweet crunch of Tropea red onion, the briny pop of capers, the roundness of black olives and a bright ribbon of lemon. It’s a dish that smells of the Med and tastes of southern hospitality.
This guide is written for home cooks who want clarity and confidence. I explain how to choose fresh swordfish, how to build the sauce so the fish finishes tender and never rubbery, and which tools (from a simple fish spatula to a pro sous-vide setup) make life easier. Keywords this page targets: Calabrian swordfish recipe, Pesce Spada alla Calabrese, swordfish alla ghiotta, Tropea onion fish recipe, Calabria seafood dishes.
Heavy skillet (cast iron) or wide nonstick pan — even searing and color.
High-power blender or food processor — to emulsify the sauce or make a bright gremolata.
Stand mixer (planetary) — optional if you want to prepare a whipped potato side or fresh bread dough.
Chinois / fine mesh strainer — to clarify sauce for a silky finish.
Instant-read thermometer — the best way to hit perfect doneness (target 54–56°C for tender swordfish).
Fish spatula — thin, flexible and perfect for turning delicate steaks.
Sous-vide immersion circulator and vacuum sealer — optional pro route for precise texture.
Cutting board, chef’s knife, zester, ladle.
Prep notes 📝
Before you begin: pat steaks dry, smell them (mild ocean aroma), and keep everything at hand. Room-temperature fish cooks more evenly; take steaks out of the fridge 15 minutes before cooking.
Step 1 — Build the aromatic base (10–12 minutes) 🔥🧅
Heat 2 tablespoons of olive oil in a wide skillet over medium heat. Add crushed garlic and sliced Tropea onion. Lower the flame to medium-low and cook gently. Your goal is sweet, soft onions with a faint golden edge, not burnt bits. Stir every few minutes, scraping the pan to lift fond. After about 8–10 minutes the onion will turn translucent and slightly caramelized — this is the flavor foundation.
Step 2 — Add olives, capers and tomatoes (6–8 minutes) 🍅🫒
Increase heat to medium, pour in white wine if using and let alcohol evaporate for a minute. Add tomatoes (crush them with your spoon), olives and rinsed capers. Stir, reduce heat, and let the sauce bubble gently for 6–8 minutes. You want the tomato to soften but the sauce should remain bright and lively — taste for salt and acidity; the capers add brine so be cautious.
Step 3 — Sear the swordfish for color (4–6 minutes) 🔥🐟
While the sauce simmers, wipe a separate skillet very hot, add 1 tbsp olive oil. Salt the swordfish lightly and lay steaks into the pan. Sear 2–3 minutes per side over high heat until a golden crust appears. The inside should still be slightly opaque and firm. If using an instant-read thermometer aim for 54–56°C for a moist, tender centre.
Step 4 — Finish in the sauce (4–6 minutes) 🍋🍽️
Gently nestle the seared steaks into the tomato-olive sauce. Add lemon zest and a squeeze of juice. Cover and simmer on low for 4–6 minutes — the fish will finish cooking and absorb sauce aromas. Keep the lid slightly ajar to avoid over-steaming. Taste the sauce and adjust: a tiny pinch of sugar can balance acidity, or a knob of butter whisked in off heat will silk the sauce.
Step 5 — Plate and finish (1–2 minutes) 🌿✨
Lift steaks onto warm plates, spoon sauce generously over each steak, sprinkle chopped parsley and a crack of black pepper. For a glossy finish, off the heat, stir in a teaspoon of cold olive oil. Serve immediately with lemon wedges on the side.
Pro alternative — sous-vide: vacuum seal steaks with a splash of olive oil and a thin lemon slice and cook at 52–54°C for 30–45 minutes, then pat dry and sear 30 seconds per side in a screaming hot pan for color.
Wine pairing: crisp Calabrian white (Greco di Bianco) or dry Vermentino.
Sides: roast rosemary potatoes, fennel and orange salad, or grilled seasonal vegetables.
Garnish ideas: toasted breadcrumbs with garlic for crunch, or a sprinkle of toasted pine nuts for a Sicilian touch.
Make ahead: prepare the sauce a day ahead and gently reheat; add fresh lemon before serving.
Storage — how long and how to reheat
Fridge: keep up to 1–2 days in airtight container.
Freezer: not recommended for whole steaks (texture loss). Freeze sauce only up to 1 month.
Reheat: warm gently in a skillet over low heat with a splash of stock or water; avoid microwave which dries fish.
The technique “alla Calabrese” traces its roots to southern Italy — Sicily and Calabria — where fishermen and coastal kitchens layered simple ingredients into proud, rustic sauces. The word “ghiotta” suggests something tasty and richly seasoned. Over centuries, local produce shaped the dish: the famous Cipolla di Tropea (Tropea red onion) with its unique sweetness became a signature, while capers, olives and tomatoes were staples from Mediterranean trade and local gardens.
Although no single “creator” is recorded, nineteenth and early twentieth century cookbooks and family records show the evolution of tomato and olive-based sauces for fish on Sicily and Calabria’s coasts. The dish spread through fishing villages and later entered restaurant menus as a celebrated regional specialty. Today, Pesce Spada alla Calabrese is identity food — it tells you where it comes from before you even taste it.
Swordfish Foto di Michael Worden su Unsplash
Tropea Calabria Italy Foto di Nemanja Peric su Unsplash
Share this recipe
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
