Best Oven-Baked Swordfish Fillet

Recipe Overview 🍽️

History of the Recipe ✍️

This roasted swordfish and vegetable dish is a Mediterranean classic, made simple and effortless. Using fresh ingredients and an easy oven-baking method, it’s perfect for family meals or gatherings, bringing a delightful harmony of flavors to the table.

Ingredients 🛒

listed in the order of use in the procedure:

• 1 onion
• 1 red bell pepper
• 3 or 4 potatoes
• 500 g of Swordfish Fillet
• Fresh parsley
• Garlic (crushed or chopped)
• Salt
• Paprika powder
• Juice of 1 lemon (or orange juice)
• Fish seasoning
• A bit of tomato sauce
• Olive oil

Steps (How to Make ) 🥣

1. Preheat the oven to 200°C (400°F).
2. Prepare the vegetables:
   • Slice the onion and red pepper.
   • Cut the potatoes into cubes or slices.
3. Season the vegetables:
   • Toss the vegetables with a little olive oil, salt, paprika powder, and a pinch of fish seasoning.
   • Add crushed garlic if desired.
4. Prepare the fish:
   • Cut the swordfish fillet into pieces.
   • Season the fish with salt, paprika powder, fish seasoning, lemon juice (or orange juice), and crushed garlic.
   • Add chopped parsley for extra freshness.
5. Assembly:
   • Place the seasoned vegetables in the bottom of a baking dish.
   • Place the fish on top and drizzle a bit of tomato sauce over it.
   • Drizzle everything with olive oil.
6. Cooking:
   • Bake for 25 to 30 minutes, until the potatoes are tender and the fish is cooked through.
7. Finishing:
   • Sprinkle fresh parsley on top before serving.

Chef Tips 👨‍🍳

• Add a splash of orange juice for a subtle sweet and tangy flavor that complements the swordfish beautifully.
• If swordfish is unavailable, you can substitute it with another firm white fish like cod or whiting.
• For added texture, try tossing in vegetables like zucchini or cherry tomatoes near the end of cooking for a fresh, crunchy bite.

Possible Variations 🎭

• Vegetarian Alternative: Swap the swordfish for chickpeas or tofu to create a delicious vegetarian version.
• Spice it up: Experiment with flavors by adding cumin, sweet paprika, or turmeric for a unique twist.
• Cheesy touch: For a golden, crispy finish, sprinkle grated cheese (such as Parmesan) over the dish before serving.

Bake Time 🔥

Cooking time: 25 to 30 minutes at 200°C (400°F), until the potatoes are tender and the fish is cooked through.

How to Store 🥡

Food and Drink Pairings 🥂

Lemon or orange juice: Fresh lemon or orange juice can accompany the dish to enhance its acidity and freshness.

Fresh salad: A small green salad or a tomato and cucumber salad will add lightness to the meal.

Presentation Suggestion 🍽️

You can serve the dish straight from the baking dish for a cozy, rustic feel, or plate the fish and vegetables individually, adding a touch of fresh parsley for a pop of color.

Why It’s Healthy 💚

Oven-Baked Swordfish Fillet combines lean protein from the swordfish with fiber- and vitamin-rich vegetables. Olive oil contributes healthy fats, while the spices bring a boost of natural antioxidants. A wholesome and well-balanced meal, perfect for the whole family!

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FAQ About Oven-Baked Swordfish Fillet

1. How long should I bake swordfish fillet in the oven?

Swordfish fillet typically needs 12 to 15 minutes in a preheated oven at 200°C (400°F). The exact time depends on the thickness of the fillet. It’s ready when the fish flakes easily with a fork and reaches an internal temperature of 62°C (145°F).

2. Should I marinate swordfish before baking?

Marinating swordfish enhances its flavor and keeps it juicy. A simple marinade of olive oil, lemon juice, garlic, and herbs for 30 minutes to 1 hour works well. However, avoid marinating for too long, as the acidity can break down the fish’s texture.

3. What seasonings go best with baked swordfish?

Swordfish pairs well with Mediterranean flavors, such as garlic, lemon, paprika, oregano, and black pepper. For a bolder taste, try adding cumin, chili flakes, or fresh herbs like parsley and basil.

4. Can I bake swordfish fillet from frozen?

Yes, you can bake swordfish from frozen, but it’s best to thaw it first for even cooking. If baking from frozen, increase the cooking time to about 20-25 minutes and check for doneness with a fork.

5. How do I keep swordfish from drying out in the oven?

To keep swordfish moist, don’t overcook it and bake it with a bit of olive oil or butter. You can also cover it loosely with foil for part of the cooking time to retain moisture.

6. What side dishes pair well with oven-baked swordfish?

Great side dishes include roasted vegetables, garlic mashed potatoes, quinoa, rice, or a fresh green salad. Mediterranean-style sides like grilled zucchini or couscous with lemon complement the dish beautifully.

7. Can I use foil or parchment paper when baking swordfish?

Yes! Baking swordfish on parchment paper or in foil helps prevent sticking and keeps it moist. Wrapping it in foil with herbs and lemon slices creates a delicious steamed effect.

8. How can I tell if swordfish is fully cooked?

Swordfish is done when it turns opaque and flakes easily with a fork. For accuracy, use a food thermometer to check if the internal temperature reaches 62°C (145°F).

9. Is swordfish a healthy choice?

Yes! Swordfish is high in protein, omega-3 fatty acids, and essential vitamins like B12 and D. However, it’s best to eat it in moderation due to its higher mercury content compared to other fish.

10. Can I reheat baked swordfish?

Yes, but reheat it gently to avoid drying it out. Use a low oven temperature (150°C / 300°F) for about 5-10 minutes or reheat in a pan with a bit of olive oil. Avoid microwaving, as it can make the fish tough.