Baked Swordfish

An easy and delicious recipe
By
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.

4
Servings
263
Calories Per Serving
Deliver Ingredients

Ingredients

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

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.

Swordfish Shopping Tip

Seafood shopping is quite easy in the general sense. Rule of thumb: if it smells fishy, don't buy. Fresh seafood should smell mild and more like the ocean and sea water rather than fish.

Swordfish Cooking Tip

Looking for a quick mid-week dinner? Seafood is a safe bet. It's quick to cook and simple recipes can get dinner on the table in 20 minutes.

Swordfish Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.

Nutritional Facts

Total Fat
16g
24%
Sugar
0.4g
N/A
Saturated Fat
3g
16%
Cholesterol
90mg
30%
Protein
27g
54%
Carbs
2g
1%
Vitamin A
57µg
6%
Vitamin B12
2µg
39%
Vitamin B6
0.8mg
38.5%
Vitamin C
11mg
18%
Vitamin D
19µg
5%
Vitamin E
4mg
19%
Vitamin K
35µg
44%
Calcium
16mg
2%
Fiber
0.5g
2%
Folate (food)
7µg
N/A
Folate equivalent (total)
7µg
2%
Iron
0.8mg
4.4%
Magnesium
42mg
10%
Monounsaturated
9g
N/A
Niacin (B3)
11mg
53%
Phosphorus
353mg
50%
Polyunsaturated
2g
N/A
Potassium
605mg
17%
Sodium
374mg
16%
Thiamin (B1)
0.1mg
7.5%
Zinc
0.9mg
6.3%