Swordfish With Carrots & Green Beans


  • 1 swordfish filet
  • 2 baby carrots
  • Green beans
  • 1 1/2 tbsp of powder mustard
  • 2 sage leaves
  • 2 thyme sprigs
  • 2 thin ginger slices
  • 1/2 tbsp of butter
  • salt and pepper


I used a sous vide to cook my swordfish, then I finished it on a non-stick pan. I understand most people don’t have a sous vide at home so I will list directions for both: The sous vide method and the conventional stove/oven method.

No matter what method you use, you will need to season the swordfish, so let’s go over that first. Season the swordfish filet with salt, pepper and powder mustard. Make sure to season both sides. Trader Joe’s sells their swordfish in packages of two so I seasoned them both and put the second one in the freezer. If you want to make two filets, just double all other ingredients.

Let’s go over the conventional method first. You can skip to the sous vide if you’d like.

The Conventional Method

Pre-heat the oven to 350ºF and pre-heat a non-stick pan to medium-high heat.

Once the pan is hot, add 1tbsp of vegetable oil and spread well. Place the swordfish gently into the pan, away from you. Cook for 2 minutes until the swordfish turns a light brown color, then turn and cook the other side. Once you turn the swordfish add the thyme, sage, ginger and butter. Don’t forget to baste the swordfish as it cooks. Cook for 2 more minutes until the other side is golden brown as well.

Once both sides of the swordfish have a light brown color to them, place the swordfish on an oven safe plate/tray and bake it for 10-12 minutes until cooked.

Skip to The Vegetables Section to continue.

The Sous Vide Method

Pre-heat your sous vide to 140 – 145ºF.

Once you have seasoned the swordfish, place it in a vacuum seal bag along with the sage leaves, thyme sprigs, ginger and butter. Vacuum seal the bag and place it in the sous vide bath for one hour.

After one hour, take the swordfish out of the sous vide bath and place it in an ice bath for a minute or two. This neutralizes the temperature and brings it to (or closer to) room temperature.

Finishing off

To finish, we need to give the fish some color. The fish is already cooked and has amazing flavor and aroma. We just need to add some color as a finishing touch.

Pre-heat a non-stick pan to medium-high heat. Once hot, add vegetable oil to the pan, then place the swordfish and herbs gently into the pan. Cook for 60 seconds on each side. Although with a sous vide method the fish does not really need to rest, set it aside to cook the vegetable and sauce.

The Vegetables

Boil some water with 1 tbsp of salt. When the water reaches a boil add the green beans and cook for 4 minutes. When done, transfer the green beans from the hot water into an ice bath.

Add the carrots to the same pan where you cooked the swordfish and season with salt. Cook for 3-4 minutes at medium-high heat.

Add the green beans from the ice bath to the same pan and sauté them for about 60 seconds. This gets them hot, and infused with all the flavor in the pan.

Optional: Make  Sauce

Add about 1/4 cup of beer (or wine) to the same pan you cooked the swordfish on and turn the pan to high heat. After the alcohol evaporates (1-2 minutes) add the juices from the sous vide bag (if you used a sous vide) and 1/4 cup of chicken (or vegetable) stock. Reduce on high heat for 2-5 minutes.


I decorated this dish with some garlic aioli around the plate and pearl onions on top of tiny beds of broccoli puree. Then I added some radish slices and poured the sauce directly on top of the swordfish.

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