Swordfish Poached in Oil | A easy to make tasty bite

Poaching fish in oil with a touch of acid and aromatics is a beautiful way to elevate fresh, local seafood into a simple yet refined dish that honors the integrity of the catch. This method emphasizes sustainability, flavor, and respect for the natural qualities of the fish.

For oil poaching, opt for heartier, oil-rich varieties that thrive in the our local Atlantic waters, such as tuna, swordfish, mahi mahi, mackerel, bluefish,halibut, or striped bass. Here, we’ve used a swordfish steak—a species often caught in line with responsible fishing practices that prioritize ocean health and community heritage.

When the fish is perfectly poached, it turns opaque and flakes effortlessly with a fork, revealing its tender texture. The infused oil, imbued with the subtle flavors of lemon, and leeks, becomes a versatile vinaigrette that can be drizzled over seasonal vegetables or grains, ensuring that nothing from the cooking process goes to waste. This approach not maximizes the bounty of the sea.

RECIPE

Ingredients

• 1 pound of Chatham Harvesters swordfish steak

• 1 leek, rinsed and chopped. Discard the green leaves

• 10-12 ounces olive oil

• 1 lemon , slice 1/2 into 2 wheels

• Pinch of salt

• 1 garlic clove, roughly chopped

Directions

• Thaw Chatham Harvesters swordfish overnight, rinse, and dry.

• Season the fish with salt.

• Preheat the oven to 200 degrees Fahrenheit.

• Heat oil in a saucepan on the stove to 145 degrees Fahrenheit.

• Add some of the oil to the bottom of a casserole or poaching dish.

• Add the fish, chopped leeks, garlic, and lemon wheels.

• Cover fish with remainig oil

• Poach for approximately 30 minutes per inch width of fish.

• This fish was 1 1/2 inches, so we cooked it for 40 minutes.

• Finally, remove the fillets with a slotted spoon or spatula, let the excess oil drip off before transferring them to a plate.

  
  

Vinaigrette

Transfer half a cup of oil from the dish to a bowl, then mix in the juice of the remaining lemon, salt, and pepper to create a vinaigrette. Next, dice a tomato and arrange it on a plate. Drizzle the vinaigrette over the tomato and garnish with fresh lemon thyme.