Baked Swordfish

Baked Swordfish
Staff Writer
Baked Swordfish

Manuela Zangara

Baked Swordfish

This is one of the easiest recipes to make delicious and healthy fish. It is also the way I prefer eating swordfish, as it reminds me of my childhood. My mom would always make it this way at home and when there was swordfish for lunch or dinner I would always be happy. This is a very good dish for children who do not enjoy eating fish too much, as swordfish steaks do not have bones. You can serve it with a simple green or tomato salad.

Click here to see 15 Easy Fish Recipes for Summer.


Preheat a convection oven to 350 degrees.

Put the chopped garlic together with the extra-virgin olive oil and a sprinkle of salt in a nonstick oven-safe skillet. Put the swordfish steaks on top and rub them around the pan. Turn them over, so they are all coated in oil and garlic, and add a little extra salt on top of each steak.

Bake for about 15 minutes. Then, add the lemon juice and chopped parsley and bake for another 5 minutes.


Calories per serving:

263 calories

Dietary restrictions:

Low Carb, Low Sodium Sugar Conscious, Paleo, Specific Carbs, Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Shellfish Free, Pork Free, Alcohol Free, No Sugar Added, Kosher

Daily value:



  • Fat 16g 24%
  • Carbs 2g 1%
  • Saturated 3g 16%
  • Fiber 1g 2%
  • Trans 0g
  • Sugars 0g
  • Monounsaturated 9g
  • Polyunsaturated 2g
  • Protein 27g 54%
  • Cholesterol 90mg 30%
  • Sodium 112mg 5%
  • Calcium 16mg 2%
  • Magnesium 42mg 10%
  • Potassium 605mg 17%
  • Iron 1mg 4%
  • Zinc 1mg 6%
  • Phosphorus 353mg 50%
  • Vitamin A 57µg 6%
  • Vitamin C 11mg 18%
  • Thiamin (B1) 0mg 7%
  • Riboflavin (B2) 0mg 5%
  • Niacin (B3) 11mg 53%
  • Vitamin B6 1mg 39%
  • Folic Acid (B9) 7µg 2%
  • Vitamin B12 2µg 39%
  • Vitamin D 19µg 5%
  • Vitamin E 4mg 19%
  • Vitamin K 35µg 44%
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