Super easy swordfish involtini recipe which is made out of rolled swordfish steaks stuffed with capers, olives, staled bread, garlic, Parmesan cheese, parsley and lemon. What a delicious dish which will take only 20 minutes to make.
This swordfish recipe is one of my personal favourites, it remind me of the summer times spend in Sicily. We were going to eat on the sea front where most of the restaurants had an open outside BBQ fuelled by olive tree charcoal. The chefs were grilling octopus, whole fish and obviously their speciality swordfish involtini.
Every time I eat them, I can relive that moment, the laughter, the sea breeze and the unforgettable smell of the fresh fish cooking on the charcoal.
Is swordfish sustainable?
Yes, today North Atlantic swordfish is one of the most sustainable fish. Following an over-fishing in the nineties, new restrictions were brought in and now the stock has fully recovered.
While in Italy is quite common to buy swordfish from your fish monger. I find it quite challenging to find it in other countries. Nevertheless, it is quite common to find swordfish stakes frozen. In fact, that’s what I used for this swordfish involtini recipe. Just slice the stake into 2 or 3 thinner slices and then pond them as per recipe below, the result will be great!
Is swordfish good for you?
Swordfish provide an excellent source of Selenium, vitamin B12, Zinc and Omege-3. It is protein- rich and loaded with Niacin as well as low in fat and calories.
The only downside is the presence of methyl mercury. All bigger fish contains a higher amount of mercury compered to smaller fish. Therefore it is recommended for pregnant women to avoid eating more than one serving per month.
How should swordfish be cooked?
Cooking swordfish is very similar to cooking a steak. You can consume it pink safely, as far as all of the external surface has been seared.
Fish is eaten in the Mediterranean at least 2/3 per week. Find out more about the health benefits of Mediterranean diet check out my article.
Let's get cooking: Swordfish Involtini!
Lets start by preparing the staffing.
Place the roughly chopped stale bread, garlic, pistachio nuts, parsley, capers ,green olives, Parmesan and lemon (zest and juice) in a food processor and blend until a uniform crumb is obtained.
Taste for seasoning and adjust if needed.
Arrange the swordfish slices between two cling film layers, then gently pound them until they are a uniform 2/3 mm in thickness.
Remove the top cling film layer, season the swordfish and spoon the staffing evenly on top
Roll the swordfish like you would do a wrap, closing both ends and then just roll the steak.
Put the griddle pan on the heat, pour the olive oil in a small plate and roll the swordfish involtini to coat them evenly.
What is involtini?
Involtini is an Italian word different food which is rolled with a filling inside. You can use meat, poultry , seafood or vegetables with different fillings like cheese, cured meat and nuts. Using this involtini filling in this recipe would be great with tuna steaks or chicken fillets, as well.
Place the swordfish involtini into the hot griddle pan with the end lip on the bottom, this will seal the roll avoiding them opening during the cooking.
Cook for one minute on each side for a total of four minute. Remove them from the heat and cover with aluminium foil or a lid and let it rest for a further two minutes
I hope you will enjoy this Sicilian classic swordfish involtini and share it with all your family. Want to get your appetite going? This will do the trick a Sidecar martini!
Love to have my dinner tables filled with different vegetable sides dishes which are super easy to make and adding a little nutritional goodness and variety to our dinner. I would suggest to serve with swordfish involtini some sweet and tangy zucchini and sauteed spinach with garlic, what about green bean alla marinara?!
- 800 g Swordfish
- 50 g Stale bread
- 50 g Pistachio nuts
- 20 g Green olives
- 10 g Capers
- 10 g Parsley
- 10 ml olive oil
- 5 g Parmesan
- 5 g Garlic
- ½ Lemon zest and juice
- Salt and Pepper to taste
- Lets start by preparing the staffing, place the roughly chopped stale bread, garlic, pistachio nuts, parsley, capers ,green olives, parmesan and lemon (zest and juice) in a food processor and blend until a uniform crumb is obtained, taste for seasoning and adjust if needed.
- Arrange the swordfish slices between two cling film layers, then gently pound them until they are a uniform 2/3 mm in thickness
- Remove the top cling film layer, season the swordfish and spoon the staffing evenly on top
- Roll the swordfish steaks in a tube
- Put the griddle pan on the heat, pour the olive oil in a small plate and roll the involtini to coat them evenly.
- Place the sword fish involtini into the hot griddle pan with the end lip on the bottom, this will seal the roll avoiding them opening during the cooking.
- Cook for one minute on each side for a total of four minute, then remove from the heat and cover with aluminium foil or a lid and let it rest for a further two minutes
- Serve hot with a side salad or a side of your choice
HINT AND TIPS:When grilling is always best to oil the food instead of the pan as this will reduce the smoke and odours created
You can prepare this swordfish involtini in advance and cook when required
If a griddle pan is not available, the involtini can be cooked in a frying pan or skillet, or even oven baked. Allergens: DAIRY, GLUTEN, NUTS, FISH RECOMMENDED PRODUCTS
Swordfish involtini is one of my favourite dishes because they are super easy and quick to cook. All you need is some help from your food processor and you will be rolling the involtini before you know it.
Anybody for some Dessert?
After you have enjoyed this amazing lunch or dinner, what about dessert? I have a few options for you: Traditional Tiramisu or maybe Panna Cotta which you can prepare a day in advance and wow your friends with its creamy texture. Also for nutella lovers –Nutella mouse with ricotta cheese, a low fat alternative!
I have created a useful guide to Kitchen Necessities which you should check out. This guide will ensure you have all the essential equipment to cook without limitations! The tools in this guide are your basics which will be used daily at home.
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