Whenever we come across an appealing fish recipe or look at the choices at the fish market or on a restaurant menu, we check Seafood Watch to see if the species is an “Avoid” or a “Best Choice.”

Seafood Watch is a service of the Monterey Bay (California) Aquarium, dedicated to helping preserve the oceans’ fish supplies. It monitors which species are endangered (overfished to very low levels) and to be avoided, and which are a “Good Alternative” or a “Best Choice.”

To see what’s sustainable, head to Seafood Watch.com.
When we received the swordfish recipe below from one of our favorite Top Chef alumni, Fabio Viviani, we headed to Seafood Watch. Here’s the chart we checked:

So our tip of the day is: Make Seafood watch a go-to resource. You can check it online or with an iStore app.

Now onto Chef Viviani’s Swordfish Livornese, swordfish Livorno-style.

WHAT’s LIVORNESE?

Livorno is a Tyrrhenian Sea port on the western coast of Italy: a large span of water with Sicily to the south; Basilicata, Calabria, Campania, Corsica, Lazio, Sardinia and Tuscany to the east on the Italian mainland; and the islands of Corsica and Sardinia to the west.

Livornese sauce, a regional specialty, combines tomatoes, olives and capers. Added to fish fillets or fish steaks, it’s an easy and healthful dish with lots of flavor.

You can substitute any firm-fleshed fish, such as cod, grouper or red snapper; or use chicken or tofu. Chef Viviani likes swordfish because it is a lean fish but has a good fat content.

This recipe serves 4.

Ingredients

You can get this leaping swordfish as free wallpaper from AnimalsTown.com.

*Avoid cooking with extra virgin olive oil: It has a low smoke point. Use regular oil, labeled simply “olive oil,” for cooking.

Preparation

1. HEAT the olive oil in a pan very quickly, over a medium fire.

2. SAUTÉ the shallots until completely caramelized. Add the cherry tomatoes, olives, capers and tomato sauce, plus salt and pepper to taste. Reduce for 5 minutes.

3. RUB the swordfish steaks on both sides with olive oil and season them with salt and pepper to taste. Sear the fish in a frying pan.

4. PLACE the fish in an oven pan (or use the frying pan if it is oven-safe) and cover with half of the sauce. Bake in the oven at 425°F for 10-15 minutes, until the fish is done and flaky.

5. TOP with remaining sauce and basil and enjoy!
See Chef Viviani in action on the television program “Home & Family,” on the Hallmark Channel.

Find more of our favorite fish recipes.