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.

Directions

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.

Nutrition

Calories per serving:

34 kcal

Daily value:

2%

Servings:

4
  • Carbohydrate, by difference 6 g
  • Protein 1 g
  • Total lipid (fat) 1 g
  • Vitamin A, IU 144 IU
  • Vitamin A, RAE 7 µg
  • Vitamin C, total ascorbic acid 3 mg
  • Calcium, Ca 1 mg
  • Carotene, alpha 1 µg
  • Carotene, beta 75 µg
  • Cryptoxanthin, beta 23 µg
  • Fatty acids, total polyunsaturated 1 g
  • Folate, DFE 1 µg
  • Folate, food 1 µg
  • Folate, total 1 µg
  • Lutein + zeaxanthin 2 µg
  • Magnesium, Mg 2 mg
  • Phosphorus, P 5 mg
  • Potassium, K 11 mg
  • Sodium, Na 89 mg
  • Sugars, total 1 g
  • Water 7 g
Powered by USDA