Pan-seared Swordfish with Ginger-Soy Sauce is a very healthy main dish. The sauce is very similar to the ginger sauce used for Pork Shōgayaki and it is equally quick and easy to make.
Don't forget to see the section 'MEAL IDEAS' below the recipe card! It gives you a list of dishes that I have already posted and this recipe that can make up a complete meal. I hope it is of help to you.
- 2 swordfish fillets (about 150g/5.3oz each, note 1)
- 2 tsp cooking sake
- A pinch of salt
- 1 tbsp oil
- 1 tbsp cooking sake
- 1 tbsp soy sauce
- 1 tbsp mirin
- 1 tbsp grated ginger
- 2 stems king oyster mushrooms (medium size)
- 2 okra pods
-
Sprinkle cooking sake and salt over the fillets and leave for 10 minutes. Then pat-dry the fillets.
-
Halve the king oyster mushrooms vertically.
-
Trim the tip of the stem end. Run your knife around the stem end, where the stem and the pod meet, and remove the black line around the top of the pod. Then, vertically halve the okra.
-
Put oil in a frying pan and heat over medium heat.
-
Place the fish fillets and the vegetables in the frying pan without overlapping.
-
Cook for about 1 minute or so (note 3) until bottom part of the side of the fillets becomes whitish.
-
Turn fillets and vegetables over and cook for another minute.
-
Add the Ginger Sauce to the pan, put a lid on, and cook for 10-15 seconds. Remove the lid and pour the sauce over the fish fillets with a spoon for 5 seconds.
-
Remove the pan from the heat (the sauce evaporates fast if left on the stove which is still hot even after turning the heat off).
-
Transfer each fillet to a serving plate. Place the mushrooms and okra pieces in front of the fish, leaning them on the edge of the fillet. Pour the ginger juice left in the pan over the fish.
1. This recipe works best with about 1.5cm/⅝" thick fillets. If you have very thick cuts of swordfish, you may want to halve the thickness by slicing the fillet horizontally.
2. The vegetables to go with the fish are optional but I’d suggest at least one green vegetable to accompany the Shōgayaki fish. It will make the dish visually attractive. Even just a few blanched green beans will do the trick.
3. If your fillet is a bit thicker, you will need to cook it for longer time.
4. Nutrition per serving.
serving: 209g calories: 280kcal fat: 12g (18%) saturated fat: 2.6g (13%) trans fat: 0.1g polyunsaturated fat: 2.2g monounsaturated fat: 6.2g cholesterol: 99mg (33%) sodium: 564mg (24%) potassium: 775mg (22%) carbohydrates: 6.6g (2%) dietary fibre: 0.8g (3%) sugar: 3.9g protein: 31g vitamin a: 5.7% vitamin c: 6.6% calcium: 1.9% iron: 5%