Spicy Mediterranean Swordfish with Tomatoes, Olives and Capers – Keto Low Carb Recipe
This Mediterranean swordfish recipe is one of those dinners that feels restaurant-worthy without being complicated. These swordfish steaks are seared until golden, then finished with a bold tomato sauce loaded with olives, capers, garlic, parsley and a little heat. The result is briny, savory, fresh, and just spicy enough to make it interesting.
If you searched for Mediterranean swordfish or Mediterranean swordfish recipe, this is the kind of dish you were probably hoping to find. It has the classic southern Italian flavor combination of tomatoes, olives, and capers, but this version keeps things a little lighter and lower in carbs than some traditional preparations.
It is also a great option when you want a high-protein dinner that does not feel repetitive. Swordfish has a meaty texture that holds up beautifully to searing, grilling, or finishing in sauce, which makes it ideal for this Mediterranean-style preparation.
Why You’ll Love This Mediterranean Swordfish Recipe
- Big Mediterranean flavor: tomatoes, olives, capers, garlic, herbs, and olive oil are hard to beat.
- High in protein: swordfish is hearty and satisfying, so this feels like a true main dish.
- Weeknight friendly: the whole recipe comes together in about 30 minutes.
- Flexible: make it on the stove, finish it in the oven or turn it into a Mediterranean grilled swordfish recipe.
- Low-carb friendly: it works beautifully as written, but is still easy to pair with bread or potatoes for people who want that option.
What Makes This Mediterranean Swordfish
This dish is inspired by pesce spada alla ghiotta, a southern Italian swordfish preparation often associated with Sicily and Calabria. Versions vary from kitchen to kitchen, but the flavor base is familiar: tomatoes, olives, capers, olive oil, and herbs, sometimes with extras like onions, pine nuts, peppers, or raisins.
This version keeps the Mediterranean heart of the dish while leaning a little more low-carb and weeknight practical. You still get the punchy tomato and olive sauce and that classic salty-briny balance from the capers, but without turning it into something overly heavy.
Key Ingredients in This Mediterranean Swordfish Recipe
You’ll find the exact measurements in the recipe card below, but these are the ingredients that really make this dish work:
- Swordfish steaks: thick, sturdy, and ideal for searing or grilling.
- Tomatoes: they create the base of the sauce and bring a little sweetness and acidity.
- Olives and capers: the briny, salty combination that gives Mediterranean swordfish so much character.
- Garlic, onion, and parsley: simple ingredients that add depth and freshness.
- Pine nuts: optional in spirit, but they add texture and make the dish feel a little more special.
- Chile paste and peppers: these bring the spicy element that sets this version apart.
- Olive oil: essential for both flavor and that classic Mediterranean feel.
How to Make Mediterranean Swordfish
This is a simple recipe, but layering the flavors in the right order makes a difference.
- Start by building the sauce with olive oil, onion, garlic, tomatoes, capers, pine nuts, herbs and chile paste.
- Sear the swordfish separately so it develops color and flavor before it finishes cooking.
- Nestle the fish into the sauce and cook just until done.
- Finish with olives, parsley, and peppers for brightness, texture and a little extra Mediterranean flavor.
The full ingredient amounts and printable instructions are in the recipe card below, but this overview makes the process feel much easier once you start cooking.
Can You Grill or Bake It Instead?
Yes. If you prefer a Mediterranean grilled swordfish recipe, grill the fish separately and spoon the warm tomato, olive, and caper sauce over the top before serving. Swordfish is one of the best fish for grilling because it is firm and less delicate than many other seafood options.
You can also make this as a Mediterranean swordfish recipe in the oven. Sear the fish first if you want more color, then finish it in the sauce in a hot oven until the center reaches about 140°F. Either method works well, so it mostly comes down to the texture and cooking style you prefer.
What to Serve with Mediterranean Swordfish
The sauce is so flavorful that you do not need much on the side. A few simple options work especially well here:
- cauliflower rice
- roasted zucchini or eggplant
- a simple arugula salad with lemon
- sautéed greens
- green beans with olive oil and garlic
- crusty bread or roasted potatoes if you are not keeping it low carb
If you want to keep the meal very much in the Mediterranean lane, add a crisp salad and a vegetable side and call it done.
Tips and Substitutions
- Use thick swordfish steaks if possible. They are easier to sear without overcooking.
- Pat the fish dry before cooking. That helps you get better color.
- Do not overcook it. Swordfish should stay moist and meaty.
- Adjust the heat level. Use less chile paste for a more classic Mediterranean swordfish flavor, or keep it spicy if that is what you came for.
- Try different olives. Green olives work beautifully, but other briny olives can also work depending on what you have on hand.
- Swap the fish if needed. If you cannot find swordfish, another firm fish may work with the same sauce, though the texture will be different.
Storage and Reheating
Store leftovers in an airtight container in the refrigerator for up to two days. Reheat gently in a skillet over low heat just until warmed through. The sauce reheats very well, but fish is always best when not pushed too hard the second time around.
If you want to prep ahead, you can make the tomato, olive, and caper sauce in advance and cook the swordfish fresh right before serving. That is probably the best option if you are making this for guests.
A Quick Note on Swordfish
Swordfish is rich in protein and has an amazing texture for Mediterranean recipes like this one, but it is generally better as an occasional choice rather than an everyday fish. That makes this feel even more like a dinner worth slowing down for a little.
Once you make it, you’ll see why Mediterranean swordfish is such a good fit for bold ingredients like tomatoes, olives, capers, garlic, and herbs. It is simple, fast, and full of flavor in a way that feels a little more special than the average weeknight dinner.
Scroll down for the full recipe card with ingredients, exact measurements, and printable instructions.
Spicy Swordfish with Tomatoes, Olives and Capers – Keto Low Carb Recipe
Ingredients
- 2 tablespoons olive oil
- ⅓ cup onion, chopped
- 4 cloves garlic
- ⅓ cup pine nuts
- ¼ cup capers, rinsed
- 6 ounces diced tomatoes
- 2 stalks green onion, whites chopped, rings of dark green chopped
- 4 tablespoons parsley, plus extra for garnish
- 2 tablespoons chile paste, such as serious foodie brand sambal hot sauce
- 1 pound swordfish, 2 8oz steaks
- salt
- pepper
- 2 ½ ounces green olives, halved, about 2/3 cup
- 4 small red piquillo peppers
Instructions
- Heat a large skillet over medium high heat.
- Once hot, add the oil, onion and garlic.
- Sautee until onions start to turn translucent, about 3 minutes.
- Add pinenuts and capers, cook for about 1 minute to toast the pinenuts, stirring constantly.
- Add tomatoes, salt and pepper, chile paste and white part of the green onions and stir.
- Turn down heat and simmer for about 15 minutes.
- Heat another pan over high heat.
- Add salt and pepper to both sides of the swordfish.
- Add a splash of oil and the fish or cook on the grill.
- Sear for about 4-5 minutes or until fish is golden.
- Carefully transfer the fish to the tomato sauce with seared side facing up.
- Cover the pan with lid or foil and allow fish to steam for an addional 10 minutes or until internal temperature is 140.
- Turn off the heat and remove the cover, allow fish to rest/gently cook another 3 minutes.
- Plate and garnish with olives, parsley, tops of green onions and peppers.
Notes
Nutrition
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frequently asked questions
What is Mediterranean swordfish?
Mediterranean swordfish usually refers to a swordfish recipe made with ingredients common in Mediterranean cooking, such as olive oil, tomatoes, olives, capers, garlic, lemon, and herbs. This version uses a bold tomato, olive, and caper sauce for a classic Mediterranean flavor profile.
What is pesce spada alla ghiotta?
Pesce spada alla ghiotta is a southern Italian swordfish dish often associated with Sicily and Calabria. Versions vary, but it commonly includes swordfish cooked with tomatoes, olives, capers, olive oil, and herbs. This Mediterranean swordfish recipe is inspired by those flavors.
Can I make this Mediterranean swordfish recipe in the oven?
Yes. You can sear the swordfish first, then finish it in the sauce in a 400°F oven until the fish reaches an internal temperature of 145°F. This is a great option if you want a Mediterranean swordfish recipe oven method instead of finishing it on the stove.
Can I grill this Mediterranean swordfish recipe?
Absolutely. Swordfish is one of the best fish for grilling because it is firm and holds together well. Grill the fish separately, then spoon the warm tomato, olive, and caper sauce over the top just before serving.
How do you know when swordfish is done?
Swordfish is done when it is opaque and reaches an internal temperature of 145°F in the thickest part. Try not to overcook it, because the texture is best when it stays moist and meaty.
What do you serve with Mediterranean swordfish?
Mediterranean swordfish is great with cauliflower rice, roasted vegetables, a simple green salad, sautéed greens, or green beans. If you are not keeping it low carb, crusty bread or roasted potatoes also pair well with the sauce.
Is this Mediterranean swordfish recipe low carb?
Yes. This version is naturally lower in carbs than some traditional variations and fits well into a low-carb style of eating, while still keeping the tomatoes, olives, capers, herbs, and olive oil that make the dish feel very Mediterranean.
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