Olive Oil Sous Vide Swordfish

The sous vide technique, for cooking the swordfish, in this recipe is very similar to an olive oil poach but much more controlled & exact. As long as you follow the time & temp guidelines you will get perfectly cooked 1.5 inch swordfish steaks every time. You will also learn how to marinate tomatoes under vacuum, make gremolata & char broccoli in simple chef driven ways.

Special Equipment: Scale, Chef Knife, Sous Vide Circulator, Water Bath, (3x) Vacuum Bags,
(2x) BowlPeeler, Grater, Plancha or Large Pan
Serves: 2
Level: Medium

Shopping List

1/4 Bunch Thyme
1 Bunch Parsley
2 Each Garlic Clove
3 Each Lemon
1 Pint Heirloom Grape Tomatoes
1/4 Each Red onion
1 Large Head Broccoli, with stalk

Dry Goods
Kosher Salt
Black Pepper, freshly cracked
1 Cup Olive Oil
2 Tablespoon Neutral Oil
1 Each Bay Leaf, dry or fresh
2 Tablespoons Pine Nuts

2 Each | 8 Oz Swordfish Steaks

3 Tablespoons Parmesan Cheese, whole

Olive Oil Sous Vide Swordfish
yield: 2


2 Each | 8 Oz Swordfish Steaks – 1.5 inch thick (substitutions: Salmon, or Tuna)
To Taste Kosher Salt
To Taste Black Pepper, freshly cracked
1/4 Bunch | 3g Thyme, chopped
1 Each | 3g Garlic Clove, minced
1/2 Each |1g Lemon, zested
3.5 Tablespoons | 28g Olive Oil

  1. Fill water bath & set temperature to 130 degrees F / 54.4 degrees C.
  2. Season swordfish with salt & pepper.
  3. In a bowl, add minced garlic, chopped parsley, thyme, & olive oil; mix well.
  4. Place each seasoned swordfish steak into a vacuum sealable bag.
  5. Spoon 1 Tablespoon of herb oil into each vacuum bag to coat the swordfish.
  6. With the vacuum sealer on “moist” place the open end of the bag into the vacuum sealer, & close.
  7. Hang bag off the counter top to ensure liquid does not enter vacuum chamber then Vacuum, & Seal each bag.
  8. When water bath temperature reaches 130 degrees F / 54.4 degrees C, place sealed swordfish into water bath.
  9. If the swordfish is 1.5 inches thick, it should take approximately 30 minutes to cook through. For thicker steaks, you may need to add on an additional 5 -10 minutes.
  10. When fish is finished cooking, remove from water bath.
  11. Heat pan to medium – high.
  12. Carefully remove swordfish from bag & discard liquid.
  13. Dab fish lightly with a lint-free towel or paper towel to remove excess liquid.
  14. At this point, the fish is cooked & ready to eat but we’re looking to add a little extra flavor to the exterior. Lightly oil your heated pan & sear fish for up to 1 minute only on presentation side.
  15. Using a spatula carefully place swordfish onto a lint free towel, seared side up.
  16. Squeeze fresh lemon on top.
  17. Evenly spread the Gremolata on the seared side of the fish, slice in half & place on top of the charred broccoli salad.

– Very important not to let fish cook longer than recommended time, it will become dry & have a mushy texture if you do.

Marinated Tomatoes
yield: 1 Pint


1 Pint | 265g Heirloom Grape Tomatoes, halved lengthwise
1/4 Cup | 40g Olive Oil
1 Each Bay Leaf

  1. In a vacuum sealing bag, add in halved tomatoes, bay leaves, olive oil.
  2. With the vacuum sealer on “moist” place the open end of the bag into the vacuum sealer, & close.
  3. Hang bag off the counter top to ensure liquid does not enter vacuum chamber; Vacuum, Seal & place to the side.

– Add extra basil or parsley stems to the vacuum sealing bag if you have on hand.

Charred Broccoli
yield: 2- 4 servings


2 Tablespoon | 10g Neutral Oil
1 Large Head | 355g Broccoli, with stalk (cut stalk off & peel)
To Taste Kosher Salt
1/4 Each | 70g Red onion, sliced
2 Tablespoons | 22g Pine Nuts, toasted
3 Tablespoons | 17g Parmesan Cheese, grated
1/2 Tablespoon | 7g Lemon, juice
1 Handful | 10g Parsley, or Basil

  1. Cut florets into bite size pieces.
  2. Peel & slice stalk into bite sized pieces.
  3. To a bowl, add sliced onions, broccoli stalk & florets; toss with neutral oil & salt.
  4. In a pan on high heat, evenly spread out the onions, stalk & florets. Do not move ingredients or shake the pan.
  5. Allow all ingredients to char & develop flavor.
  6. After 2 minutes give a toss & allow other areas on the ingredients to char/cook.
  7. Once ingredients are fully cooked & charred transfer from pan to a bowl & adjust seasoning.
  8. Using a slotted spoon, add in marinated tomatoes.
  9. Add in grated parmesan cheese, pine nuts, lemon juice & herbs, toss, taste for seasoning.
  10. Place salad onto plate.
  11. Add sliced swordfish on top of charred broccoli salad.
  12. To finish, add a lemon wedge for garnish.

– The charred broccoli salad can be served hot or cold.



1/2 Each | 2g Garlic Clove, minced
1/4 Bunch | 1 Pint | 20g Parsley, flat leaf
1 Each | 2g Lemon zest
3.75 Tablespoons | 30g Olive Oil
To Taste Kosher Salt
To Taste Black Pepper, freshly cracked

  1. With a sharp knife, smash garlic & chop.
  2. Zest the lemon right on top of the garlic & chop in parsley until finely minced.
  3. Drizzle olive oil over top of ingredients, add salt & pepper, mix well with knife.
  4. Transfer to a bowl, taste & adjust seasoning if needed.

– The sauce should be able to hold shape. Not too dry, not too loose. Any extra store in a vacuumed sealed bag to extend shelf life and flavor.

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