Baked Swordfish

Baked Swordfish
Manuela Zangara


  • cloves garlic, chopped roughly
  • 2 Tablespoons  extra-virgin olive oil
  •   Salt, to taste
  • swordfish steaks
  •   Juice of 1 lemon
  • 2 Tablespoons  flat-leaf parsley, chopped

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, Alcohol Free, No Sugar Added

Daily value:



  • Fat 63g 98%
  • Carbs 8g 3%
  • Saturated 12g 62%
  • Fiber 2g 8%
  • Trans 0g
  • Sugars 2g
  • Monounsaturated 36g
  • Polyunsaturated 9g
  • Protein 108g 216%
  • Cholesterol 359mg 120%
  • Sodium 448mg 19%
  • Calcium 64mg 6%
  • Magnesium 168mg 42%
  • Potassium 2,420mg 69%
  • Iron 3mg 17%
  • Zinc 4mg 25%
  • Phosphorus 1,410mg 201%
  • Vitamin A 228µg 25%
  • Vitamin C 43mg 71%
  • Thiamin (B1) 0mg 30%
  • Riboflavin (B2) 0mg 18%
  • Niacin (B3) 42mg 212%
  • Vitamin B6 3mg 154%
  • Folic Acid (B9) 29µg 7%
  • Vitamin B12 9µg 154%
  • Vitamin D 76µg 19%
  • Vitamin E 15mg 75%
  • Vitamin K 142µg 177%
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