Posted: · Updated: by Tonje
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Baked swordfish is a simple and delicious entree, perfect for weeknight dinners as well as special occasions. Serve it with your favorite side dishes and sauces.
Jump to:
- Why you'll love it
- Ingredients
- Instructions
- Top tips
- Serving suggestions
- Variations
- Leftovers
- Frequently asked questions
- You might also like these recipes
- Recipe
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Why you'll love it
- Easy and quick entree - made in only 20 minutes.
- Choose your own seasoning to suit your own preferences.
- Pair the fish with any of your favorite side dishes.
- Swordfish is packed with nutrients, and is low in fat and calories.
Ingredients
Swordfish: Use thick sliced swordfish fillets. Thaw frozen fish before use.
Seasoning: I use paprika, salt, black pepper, red pepper flakes, parsley, garlic powder, and lemon juice, but you can find more seasoning suggestions below.
Olive oil: The oil keeps the fish juicy, and prevents it from drying out or sticking to the pan.
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Instructions
- Preheat the oven to 400 F / 200 C.
- Coat the swordfish with olive oil, and season well on all sides.
- Warm a grill pan or cast iron pan on medium heat. Add the swordfish, and cook for about 2 minutes on either side, until the surface is lightly golden or brown.
- Place the pan in the oven, or transfer the swordfish to an oven safe baking dish. Bake the swordfish for about 10 minutes, or until the fillets are cooked through and are white throughout.
- Remove the fish from the oven, and serve it warm.
Top tips
- Don't want to sear the fish first? No problem. Season the raw swordfish, and bake at 400 F / 200 C for about 20 minutes. It will be a little less flavorful, but still taste nice!
- Feel free to adjust the seasoning to taste. Experiment with different seasoning options until you find your favorite.
Serving suggestions
Baked swordfish is best served as an entree for lunch or dinner. Here are some of my favorite side dishes to serve it with:
- Strawberry Pineapple Salsa - A fruity and flavorful salsa is the perfect accompaniment to swordfish.
- Instant Pot Mexican Rice - This flavorful rice is a fantastic side dish option.
- Spiralized Potatoes - Serve your fish with these crispy potato spirals.
- Black Bean Corn Salad - A simple but amazing side salad.
- Asparagus Pasta Salad - Swordfish pairs really well with a fresh pasta salad.
Variations
Taco seasoned: Use a Mexican spice blend, taco seasoning, or fajita seasoning to season your swordfish.
Greek style: Use a variety of dried herbs, salt, pepper and lemon juice for a Greek style baked swordfish.
Sheet pan swordfish and vegetables: Add diced vegetables such as green beans, asparagus, cherry tomatoes, peppers and onions to your baking dish, and bake the veggies with your entree.
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Leftovers
Store leftover baked swordfish for 3-4 days in a refrigerator. Reheat the fish in a microwave or a skillet, and serve it warm with your favorite side dishes.
Alternatively, you can use the leftover fish in other dishes, such as soups, casseroles or stir fries.
Frequently asked questions
How is swordfish supposed to be cooked?
You can grill, bake or pan fry swordfish fillets. The fish is cooked and ready to eat when it's completely white throughout.
Should you wash swordfish before cooking?
You can definitely rinse the fish fillets under running water if you prefer, but it is usually not necessary, and can even remove some flavor from the fish.
What does swordfish taste like?
Swordfish is much denser and meat like than most fish. The flavor is very similar to tuna, or a cross between salmon and chicken.
You might also like these recipes
- Swordfish Tacos
- Blackened Swordfish
- Tandoori Salmon
- Pesto Baked Salmon
- Mediterranean Baked Cod
- Miso Glazed Sea Bass
If you make this recipe, make sure to post a photo to Instagram with#hintofhealthy!
Recipe
Baked Swordfish
Baked swordfish is a simple and healthy fish entree that you can prepare in only 20 minutes. Perfect for quick and easy weeknight dinners.
4.39 from 13 votes
Created by: Tonje
Print Recipe Pin Recipe Save
Prep Time 5 minutes mins
Cook Time 14 minutes mins
Total Time 19 minutes mins
Course Dinner
Cuisine American
Servings 4
Calories 265 kcal
Equipment
Ingredients
- 4 swordfish fillets
- 1 teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- ⅛ teaspoon red pepper flakes
- 1 teaspoon parsley
- ½ teaspoon garlic powder
- 2 teaspoon olive oil
Instructions
Preheat the oven to 400 F / 200 C.
Coat the swordfish with olive oil, and season well on all sides.
Warm a grill pan or cast iron pan on medium heat. Add the swordfish, and cook for about 2 minutes on either side, until the surface is lightly golden or brown.
Place the pan in the oven, or transfer the swordfish to an oven safe baking dish. Bake the swordfish for about 10 minutes, or until the fillets are cooked through and are white throughout.
Remove the fish from the oven, and serve it warm.
Video
Notes
- If you don't want to pan sear the swordfish first, you can season them and place them directly in the oven. Bake them for about 20 minutes, or until they are cooked throughout.
- Store leftover swordfish in a refrigerator for 3-4 days.
Nutrition
Calories: 265kcalCarbohydrates: 1gProtein: 34gFat: 13gSaturated Fat: 3gTrans Fat: 1gCholesterol: 112mgSodium: 430mgPotassium: 722mgFiber: 1gSugar: 1gVitamin A: 265IUVitamin C: 2mgCalcium: 10mgIron: 1mg
Keyword healthy fish dinner, keto, low carb, swordfish
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Reader Interactions
Comments
Beth
My first attempt at sword fish...and honestly one of the BEST I've ever made! (I'm NOT a cooker;) Ha! SOOOO easy, so good --- Trader Joe's fresh swordfish, and I cheated and mixed the TJ's corn salsa with a can of black of beans and a red pepper..Delish! Thank you!!Reply
Christina
This recipe was ok, but I would have liked more flavor!Reply
