Polenta Crusted Swordfish with Orange Sauce recipe

Preparation Time: 20 minutes | Cooking Time: 20 minutes

In this unusual recipe, swordfish is crusted with polenta and parsley, then served with a zesty orange sauce. Serve with plain roasted potatoes and green beans for a delicious family meal.


  • 4 swordfish steaks
  • 2 tbsp. polenta
  • 2 tbsp. finely chopped parsley
  • Pinch black pepper
  • Oil
  • 2 large oranges
  • 350ml orange juice
  • 2 tbsp. white wine
  • 2 tbsp. cornflour


  1. Peel and segment the oranges, removing the pith. Whisk the orange juice, wine and cornflour in a small saucepan until smooth and bring to the boil. Reduce to a simmer and cook for 3-4 minutes. Add the orange segments and heat until warmed through. Keep warm.

  2. Combine the polenta, parsley and oil in a bowl. Brush the swordfish steaks with oil and dip into the polenta mix. To cook, heat oil in a large frying pan and add the swordfish steaks. Cook for 4-5 minutes on either side over a medium heat or until crisp and flaking. Spoon the orange sauce over to serve.

You can use any soft herbs in the polenta mix - thyme and coriander are particularly delicious. Recipe serves 4.

Recipe Details:

  • Author: Laura Young.
  • Published:

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