5.0 from 3 votes
Baked Swordfish
This simple baked swordfish is moist, tender and very flavorful. This quick and easy recipe takes about half an hour to make and is a healthy main course the family will love.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4
Calories: 43467 kcal
Course:
Main Course
Cuisine:
American
Ingredients
FOR THE BAKED SWORDFISH
- 1½ pounds swordfish about 1" thick
- 1 lemon zested
- 3 cloves garlic minced
- ¾ teaspoon kosher salt
- ½ teaspoon black pepper
- 3 tablespoons olive oil
FOR THE TOMATO OLIVE RELISH
- 1 medium ripe tomato or 2-3 plum tomatoes
- ⅓ cup kalamata olives seeded and chopped or quartered
- 2 tablespoons olive oil
- 1½ tablespoons lemon juice
- ¼ kosher salt
- pinch red pepper flakes optional
- 6-7 fresh basil leaves thinly sliced
Instructions
- Arrange the oven rack in the center of the oven. Preheat the oven to 400° F.
- In a small bowl combine the zest of 1 lemon, 3 cloves garlic, minced, ¾ teaspoon kosher salt, ½ teaspoon black pepper, and 3 tablespoons olive oil. Mix well and set aside.
- If you have a whole slice of fish that includes the bloodline, cut around and remove the bloodline (the dark brown or reddish center of the fish) and discard. Transfer the fish to a baking sheet and pour the lemon garlic marinade over the fish to coat it on all sides. Set aside to marinate for 15 minutes.
Cup of Yum
ASSEMBLE THE TOMATO OLIVE RELISH
- Slice 1 medium ripe tomato in half and remove the seeds. Cut the tomato into ¼" dice and transfer to a small bowl. Add⅓ cup kalamata olives, 2 tablespoons olive oil, 1½ tablespoons lemon juice, ¼ kosher salt, pinch red pepper flakes and 6-7 fresh basil leaves, chopped. Stir to combine and set aside for the flavors to marry.
- Place the fish in the oven and bake for 15 minutes or until cooked through. Transfer the fish to a serving platter and scrape any remaining pan sauce over the top of the swordfish. Spoon the relish over the baked swordfish and serve.
Nutrition Information
Calories
434.67kcal
(22%)
Carbohydrates
5.45g
(2%)
Protein
34.33g
(69%)
Fat
30.71g
(47%)
Saturated Fat
5.39g
(27%)
Polyunsaturated Fat
3.99g
Monounsaturated Fat
19.11g
Trans Fat
0.08g
Cholesterol
112.27mg
(37%)
Sodium
752.24mg
(31%)
Potassium
846.04mg
(24%)
Fiber
1.64g
(7%)
Sugar
1.71g
(3%)
Vitamin A
543.97IU
(11%)
Vitamin C
21.51mg
(24%)
Calcium
31.48mg
(3%)
Iron
1.14mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 43467
% Daily Value*
| Calories | 434.67kcal | 22% |
| Carbohydrates | 5.45g | 2% |
| Protein | 34.33g | 69% |
| Fat | 30.71g | 47% |
| Saturated Fat | 5.39g | 27% |
| Polyunsaturated Fat | 3.99g | 23% |
| Monounsaturated Fat | 19.11g | 96% |
| Trans Fat | 0.08g | 4% |
| Cholesterol | 112.27mg | 37% |
| Sodium | 752.24mg | 31% |
| Potassium | 846.04mg | 18% |
| Fiber | 1.64g | 7% |
| Sugar | 1.71g | 3% |
| Vitamin A | 543.97IU | 11% |
| Vitamin C | 21.51mg | 24% |
| Calcium | 31.48mg | 3% |
| Iron | 1.14mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.