This delicious easy oven-baked swordfish with lemon and olive oil vinaigrette requires minimum preparation and is ready in less than 30 minutes.
It is a perfect example of the simplicity of the Mediterranean cuisine, and combines the meaty texture of swordfish with the tangy flavor and citrus taste of lemon.
Just like this easy salmon recipe swordfish is very simple to make, comes together in minutes and is perfect as a weeknight dinner.
But contrary to salmon, swordfish can dry out easily, which means that you should be careful not to over-cook it.
According to bonappetite.com swordfish can be cooked in many ways and youll most often find it in steaks. If you purchase it in whole slices, you can easily cut them with a sharp knife.
To make a swordfish steak, first you cut the body of the fish in thick slices and then you cut each slice in half. If the fish is large, you will also cut each half in the middle, so from one slice youll get 4 steaks.
However, the shape of the swordfish steak is not as important as its thickness, because the thickness will determine the cooking time.
For my taste, the best swordfish is made on the grill over the charcoals, but since this is not always very easy, baking it in the oven or pan-searing it in a skillet are your next best options.
Prep: Preheat your oven and pat dry the steaks with paper towels. Sprinkle the salt and black pepper on both sides.
Bake: Rub the olive oil onto both sides of the swordfish and transfer them to a baking dish. Bake for 12 -15 minutes or until the fish is white and flakes easily with a fork (if using a kitchen thermometer the internal temperature should register 145 °F / 63 °C).
Make the lemon vinaigrette: Transfer the olive oil, the lemon juice, the garlic, the oregano and a pinch of salt to jar, close the lid firmly and shake until you get a creamy dressing.
Many recipes bake swordfish at 375 °F. However, baking it at a higher temperature (400 °F ) cooks the fish faster and keeps it juicy because it has less time to dry out.
Check for doneness by ensuring the fish flakes easily with a fork or by using a kitchen thermometer.
Any flat baking dish will do. I prefer a dish with tall sides (such as a casserole) because the juices and the olive oil can sizzle, so the sides prevent them from splattering the interior of the oven.
It’s best to bake swordfish at a medium-high temperature. For our baked swordfish, we recommend preheating your oven to 400°F (200°C).
How to choose swordfish
When choosing swordfish, there are a few things you pay attention to, in order make sure the quality is good.
Appearance: Look for swordfish fillets or steaks that have a firm texture and moist appearance. Avoid fish that appears dull or dry.
Smell: Fresh swordfish should have a mild, clean, and slight ocean smell. Avoid fish that has a strong, fishy odor or ammonia smell as it may indicate that the fish is not fresh.
Texture: Gently press the flesh of the swordfish with your finger. It should feel firm and dense. Avoid fish that feels soft or mushy.
Source: Whenever possible, choose swordfish that is sustainably sourced. Look for certifications such as MSC (Marine Stewardship Council) or labels indicating that the fish is caught using sustainable fishing practices. These certifications ensure that the fish is sourced responsibly and helps protect the marine environment.
Purchase from a reputable source (a trusted fishmonger, seafood market, or grocery store known for their quality seafood).
Remember to store the swordfish properly once you bring it home. Keep it refrigerated and use it the same or the next day for the best flavor and quality.
To marinate or not?
I tried this recipe with and without marinating the swordfish.
The differences were minimal, but without marinating them, the fillets were juicier and more tender.
With the marinade the fillets were a tad less moist. In a way this makes sense because the acidity of the marinade “cooks” the flesh (it causes the fibers to coagulate and the meat to firm up).
In terms of taste I didnt notice any dramatic differences either, probably because the lemon vinaigrette that gets drizzled over the baked fish provides so much flavor and richness.
The marinade (optional)
If you choose to marinate the fish steaks you can do that in a small bowl or you can use a zip lock bag. Just add 1 tablespoon olive oil, one tablespoon lemon juice, half a garlic clove (minced), a pinch of salt and a pinch of dried oregano for every swordfish steak.
Olive oil. If possible, use extra virgin olive oil especially for the lemon vinaigrette. For baking you can also use butter or another vegetable oil.
Oregano. Dried or fresh thyme, fresh dill, fresh rosemary or finely chopped green onions can be used for a different flavor. If you have another kind of seasoning like Italian seasoning, you can also try that.
Extra spices such as sumac, white and pink peppercorns, ground coriander, or saffron can also be used.
Garlic. You can just omit it, or replace it with dried garlic granules or chopped shallots.
Swordfish can be substituted with other meaty fish such as tuna, salmon, or halibut but the baking times may be different.
Transfer any leftovers in an airtight container and store in the refrigerator for up to 3 days.
This baked swordfish can be eaten cold from the fridge (actually, its very nice this way, especially with some of the lemon vinaigrette) or you can briefly reheat it in a microwave oven.
How to Cook Swordfish | Chef Evan Deluty | Tips & Techniques
FAQ
What temperature do you cook swordfish to?
How do you know when swordfish is fully cooked?
What happens if you overcook swordfish?
Should swordfish be rinsed before cooking?