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Fish, South and mountains

Grilled Provençal Swordfish with Rice

Grilled Provençal swordfish is a fish dish for 4 people, ready in 35 minutes, rated easy, at a cost of €4.20 per person. The key to success is searing the swordfish for no more than 3 minutes per side so it stays moist, then topping it with a tomato sauce loaded with black olives and capers, served with plain rice.

Swordfish steaks seared and topped with a tomato, olive, and caper sauce, served with rice, that's the south of France on your plate.

Grilled Provençal Swordfish with Rice
Total time
35 min
Difficulty
Easy
Cost per person
€4.20
Calories per person
740 kcalcalculated by Kiloach, your weight coach
Season
Summer

Swordfish has a dense, firm texture that holds up beautifully on the stove and pairs naturally with a punchy tomato sauce. Black olives and capers bring salt and personality, herbes de Provence add that southern French note, and the rice balances everything out without stealing the spotlight. It's a straightforward dish with no fuss and no filler.

This is the fish recipe to reach for when you want a summer dinner that feels different without eating up your whole evening. It works just as well on a weeknight as it does for a slightly more polished Sunday meal with guests. Mon Chou designed it so the sauce simmers away while you handle the rice, no extra dishes, no last minute scramble.

The ingredients

4 people

Fish counter

  • Swordfish steaks 4

Pantry

  • Crushed tomatoesoften in the pantry 400 g
  • Black olives 80 g
  • Capers 2 tbsp
  • Riceoften in the pantry 300 g
  • Olive oiloften in the pantry 3 tbsp
  • Herbes de Provenceoften in the pantry 1 tsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Onion 1
  • Garlic 2 cloves

Allergens Fish

The step by step recipe

  1. Sauté the diced onion and minced garlic in the olive oil. 5 min

    Keep the heat low, you don't want any color on them.

  2. Add the tomatoes, olives, capers, and herbes de Provence, then let it simmer. 15 min

    Go very light on the salt, the olives and capers are already salty.

  3. Meanwhile, cook the rice in salted water. 11 min

    Drain it and keep it warm.

  4. Sear the swordfish in a very hot pan with a drizzle of oil. 6 min

    Don't move it around while it cooks.

  5. Top the swordfish with the sauce and serve with the rice.

    A squeeze of lemon right before serving brightens everything up.

Our tips to get it right

  • Pick swordfish steaks that are fresh and evenly cut, so both sides cook at the same rate.
  • Make the tomato sauce a bit ahead if you like, it actually improves with a longer, gentle simmer.
  • Get your pan really hot before the swordfish goes in, that's what gives you a good sear without drying out the fish.

The variations

  • Swap the swordfish for fresh tuna or salmon, the olive and caper sauce works just as well with these firm fish.
  • For a vegetarian version, swap the swordfish for grilled eggplant slices, the Provençal sauce pairs beautifully with them.
  • For kids, serve the sauce on the side and offer the plain grilled fish with rice, so they can add as many olives and capers as they want.

What to serve it with

  • A squeeze of fresh lemon
  • A crisp green salad
  • A glass of chilled rosé

Storage

The tomato and olive sauce keeps for 2 to 3 days in the fridge in a sealed container and freezes well. Cooked swordfish doesn't keep as well and is best eaten the same day, but you can gently reheat it in a pan over low heat to avoid toughening it.

Questions about this dish

Can I use a different fish instead of swordfish?

Yes, fresh tuna or salmon both work well since they're firm fish that hold up to pan searing. Keep the same cooking time of about 3 minutes per side.

How do I keep the swordfish from drying out?

The trick is to sear it for no more than 3 minutes per side in a very hot pan. Swordfish keeps cooking a bit after you take it off the heat, so pull it just before it looks fully done.

Can I make the sauce ahead of time?

Yes, the tomato, olive, and caper sauce is easy to make the day before and keeps well in the fridge. Just warm it gently while you sear the swordfish and cook the rice.

Are capers essential to this recipe?

They add a tangy note that balances the olives nicely, but you can skip them if you're not a fan of their strong flavor. In that case, add a little lemon juice to the sauce to keep that same bright edge.

How long does it take to make a grilled Provençal swordfish with rice?

Count 35 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a grilled Provençal swordfish with rice?

About 740 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a grilled Provençal swordfish with rice cost?

About €4.20 per serving, or €16.80 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

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