Pan-Seared Swordfish with Tomato Sauce and Spaghetti Squash
15 MIN
1 H 10 MIN

Pan-Seared Swordfish with Tomato Sauce and Spaghetti Squash


  • 1 small spaghetti squash, about 2 lb (1 kg)
  • 2 shallots, finely chopped
  • 2 cloves garlic, chopped
  • 1/4 cup (60 ml) olive oil
  • 1/4 cup (60 ml) white wine
  • 1 can (398 ml/14 oz) crushed tomatoes
  • 2 tablespoons (30 ml) chopped fresh basil
  • 4 skinless swordfish steaks (175 g/6 oz each) or other fish such as tilapia, salmon, basa
  • 1/4 cup (60 ml) chopped flat-leaf parsley
  • 1/2 cup (125 ml) grated Parmigiano-Reggiano
  • Salt and pepper


  1. With the rack in the middle position, preheat the oven to 190 ° C (375 ° F). Line a baking sheet with parchment paper.
  2. On a work surface, cut the squash in half lengthwise and remove the seeds. Season with salt and pepper. Place on the sheet, cut side down, and cook for 45 minutes to 1 hour or until the squash is tender with the tip of a knife. Let cool.
  3. Place in a bowl. Season with salt and pepper and stir gently. Keep warm.
  4. In a skillet over medium heat, soften the shallots and garlic in 30 ml (2 tablespoons) olive oil. Deglaze with the wine and reduce until nearly evaporated. Add the tomatoes. Bring to a boil, reduce the heat and simmer for about 5 minutes. Remove from the heat and add the basil. Adjust the seasoning. Keep warm.
  5. In a non-stick skillet over high heat, sear the fish in the remaining oil for 2 to 3 minutes per side or to desired doneness. Season with salt and pepper.
  6. Add the parsley and Parmigiano-Reggiano to the squash. Stir to combine. Adjust the seasoning.
  7. To serve, form a nest of squash on each plate, drizzle with a little sauce and top with the swordfish.