Baked SwordFish Recipe – Easy &Healthy Oven Baked Fish

I always love to enjoy seafood, and I was surprised by how flavorful and hard swordfish was when I first tried it. Swordfish is ideal for baking when I want to impress the guests, since they are not divided like other fish. I’ve tried with various methods since then, and today I’d like to share one of my favorite best baked swordfish recipe with you.

Ingredients of baked swordfish recipe

• 4 swordfish steaks (about 6 oz / 170 g each)
• 2 tablespoons olive oil
• 2 tablespoons lemon juice (freshly squeezed)
• 2 cloves garlic, minced
• Salt – to taste
• Freshly ground black pepper – to taste
• 1 teaspoon dried thyme or oregano (optional)
• 1 tablespoon fresh parsley or rosemary, chopped (optional, for garnish)
• Lemon slices – for topping or serving

How to Make Baked SwordFish Recipe: Step-by-Step

1. Lemon Garlic Baked Swordfish

It was the first recipe I ever tried and is now one of my all-time favorites, especially as a baked swordfish with lemon and herbs dish. I take two tablespoons of olive oil, lemon juice, two cloves of minced garlic, a teaspoon of salt, and some pepper in a small bowl. I put it on an inflamed fish and left it there for fifteen minutes.

After tasting the fish, I heat the oven to 190 Celsius and cook the food from the inside out. I give it 20 minutes to bake. Garlic and lemon fill the kitchen as the fish gets juicy and soft. I typically serve it with chopped vegetables or mashed potatoes.

2. Herb and Butter Baked Swordfish

When I want something delicious and healthy, I always choose this recipe. I take a small bowl and mix 2 tablespoons of soft butter with chopped parsley, rosemary, and thyme. I also add a bit of garlic powder, salt, and pepper. These are key ingredients of baked swordfish recipe. I spread this buttery mix all over my swordfish steaks and placed them in a baking dish.

Next, I cover the dish with foil and bake it at 190 Celsius for about 20 to 25 minutes. The butter melts, and the herbs mix with the fish. It smells like a fancy restaurant but takes very little effort. I usually serve this one with rice or fresh bread. It’s rich, filling, and perfect for family dinners or when I want to treat myself to something delicious.

3. Mediterranean Style Baked Swordfish

This one looks super colorful and tastes amazing, making it a standout Mediterranean style baked swordfish dish. I take a baking dish and place the swordfish steak in the center. Around it, I add halved cherry tomatoes, sliced black olives, a few capers, and minced garlic. Then I drizzle everything with olive oil and a bit of lemon juice. A sprinkle of salt and black pepper, and it’s ready for the oven.

I bake it at 190 Celsius for 25 minutes. When it comes out, the tomatoes are soft, the olives are juicy, and the fish is perfectly baked. The flavors remind me of the Mediterranean coast. I like to eat it with pasta or couscous. It’s a light, fresh dish, and it’s also very healthy. Sometimes I make extra just so I can enjoy the leftovers the next day.

4. Bake Swordfish in Foil Packets

I always use foil package cooking because it’s the easiest to clean up after. I place a swordfish steak on a large piece of foil, then add a few lemon slices, chopped onions, and bell peppers. I top it with a little olive oil and add some dried herbs, like thyme or oregano. I fold the foil to make a sealed packet and place it on a baking tray.

I bake this at 200 Celsius for about 20 to 25 minutes. When I open the packet, the steam smells amazing. The fish is juicy, and the veggies are perfectly cooked. It’s a full meal in one packet. This recipe is great for busy days, and I even take it camping sometimes. The clean-up is super easy, which is always a bonus for me.

5. Spicy Baked Swordfish

Some days I’m in the mood for something with a little heat. For this recipe, I mix olive oil with paprika, chili flakes, garlic powder, salt, and pepper in a small bowl. I rub this spicy mix all over the swordfish and let it rest for 10 minutes so the flavor can soak in.

I place the swordfish in a baking dish and bake it at 190 Celsius for about 22 minutes. The fish turns golden, and the spicy aroma makes my mouth water. I serve it with roasted potatoes or even garlic bread. If you don’t like too much spice, you can use less chili. I love this version in the winter when I want something warm and bold.

Why I Love Eating Swordfish

Swordfish is not just delicious, it is healthy for me, too. It has proteins and omega-three fatty acids that are good for the heart and brain. I also get B12 and D vitamins plus selenium minerals. I do try to limit it to once a week, however, because swordfish tends to contain more mercury than other fish.

Baked instead of fried, this keeps it very low in calories and fat. I’ve learned to love it when I’m craving something good but healthy. The fact that my family also enjoys it makes it even better.

Some Personal Tips

I’ve learned a few things while baking swordfish. I always make sure the oven is fully preheated before I start. This helps cook the fish evenly. I also never overbake it, 20 to 25 minutes is usually perfect. I check the fish by poking it with a fork. If it flakes easily and looks white inside, it’s ready.

Marinating for 15 to 30 minutes makes the fish extra flavorful. I also try different herbs and spices to keep things exciting. And honestly, the more fresh ingredients I use, like lemon, garlic, and herbs, the better it tastes. It’s one of the easiest fish to bake, and once you get the hang of it, you’ll be making swordfish often, too.

FAQs

How do I know when my swordfish is cooked?

I check by poking it with a fork. If it flakes easily and looks white all the way through, it’s done. I usually bake it for 20–25 minutes at 190°C (375°F).

Can I use frozen swordfish?

Yes, I often use frozen swordfish when I don’t have fresh. I just thaw it in the fridge overnight and pat it dry before cooking. It still turns out great.

What sides go well with baked swordfish?

I love serving it with roasted veggies, mashed potatoes, steamed rice, or a green salad. Sometimes, I even add garlic bread or couscous for a fuller meal.

Can I marinate swordfish before baking?

Yes, I often marinate mine in lemon juice, olive oil, garlic, and herbs for about 20 minutes. It helps make the fish more flavorful and juicy.

Conclusion

Baking swordfish at home has become one of my favorite cooking habits. It’s easy, fast, and always turns out tasty. Whether I make it with lemon and garlic, fresh herbs, Mediterranean flavors, or a spicy rub, it never disappoints. I love that I can change up the ingredients and still get amazing results every time. If you’ve never tried baking swordfish before, I highly recommend giving it a try. You won’t regret making Baked Swordfish recipes.