Amazing Baked Swordfish Recipe: Simple & Delicious

This article details a baked swordfish recipe, providing a comprehensive guide to preparation, cooking, and nutritional information. Understanding the nuances of this recipe allows for the creation of a flavorful and healthy dish. The recipe emphasizes simplicity while delivering exceptional results, making it ideal for both novice and experienced cooks. Proper preparation ensures a succulent and flaky final product. This detailed guide aims to equip readers with the knowledge and confidence to successfully execute this delicious recipe.

The baked swordfish recipe presented prioritizes fresh, high-quality ingredients to maximize flavor and texture. Careful attention to cooking times and temperatures is crucial for achieving optimal results. The recipe is designed to be adaptable to individual preferences and dietary needs, allowing for customization based on available ingredients and personal taste. The process is straightforward, making it an excellent choice for a weeknight meal. The recipe is also easily scaled to accommodate various group sizes.

The simplicity of the baked swordfish recipe belies its deliciousness. The delicate flavor of the swordfish is enhanced by careful seasoning and a thoughtful cooking method. This dish is a celebration of fresh ingredients, prepared in a manner that respects both the quality of the fish and the preferences of the diner. This method yields a beautifully cooked fish, flaky and moist, with a subtle smoky flavor from the oven. The recipe is versatile and can easily be modified with additional herbs and spices.

Ingredients for the Baked Swordfish Recipe

• 1.5 lbs swordfish steak, cut into 4 portions
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon garlic powder
• Salt and freshly ground black pepper to taste
• Lemon wedges, for serving (optional)
• Fresh parsley, for garnish (optional)

Instructions for the Baked Swordfish Recipe

1. Preheat oven to 400F (200C).
2. Place swordfish steaks in a baking dish.
3. Drizzle with olive oil and lemon juice.
4. Sprinkle with oregano, basil, garlic powder, salt, and pepper.
5. Bake for 12-15 minutes, or until the swordfish is cooked through and flakes easily with a fork.
6. Serve immediately with lemon wedges and fresh parsley, if desired.

Estimated Cooking Time and Servings for this Baked Swordfish Recipe

This baked swordfish recipe provides a delicious and healthy meal. The cooking time is relatively short, making it perfect for a quick weeknight dinner. The recipe yields four generous servings. The table below summarizes the estimated cooking time and number of servings. Note that cooking times may vary slightly depending on oven temperature and thickness of the swordfish steaks. It’s always best to check for doneness using a fork.

Nutritional Information for the Baked Swordfish Recipe

This baked swordfish recipe offers a lean protein source, rich in omega-3 fatty acids. The use of olive oil contributes healthy fats, while the herbs and spices add flavor without significantly impacting the nutritional profile. The recipe is relatively low in calories and carbohydrates, making it a suitable choice for various dietary plans. The nutritional content can vary slightly depending on the specific ingredients used and portion sizes.

Note: The following nutritional information is an estimate and may vary based on specific ingredients and portion sizes. For precise nutritional data, utilize a nutrition calculator with the exact ingredient brands and quantities used.

Tips for Cooking the Baked Swordfish Recipe

Achieving perfectly baked swordfish requires attention to detail. These tips enhance the overall cooking process and the final product’s quality. Remember to adjust cooking times based on the thickness of your swordfish steaks. Overcooked swordfish is dry, while undercooked swordfish is unsafe to eat.

1. Use high-quality swordfish:

   Fresh, sustainably sourced swordfish will result in a superior flavor and texture.

2. Don’t overcook:

   Overcooked swordfish becomes dry and tough. Use a meat thermometer to ensure it reaches an internal temperature of 145F (63C).

3. Marinate for enhanced flavor:

   A simple marinade of olive oil, lemon juice, and herbs can significantly elevate the flavor profile.

4. Season generously:

   Don’t be shy with salt, pepper, and other seasonings. Swordfish has a mild flavor that benefits from bold seasoning.

5. Use a baking dish with proper ventilation:
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   This allows for even cooking and prevents the swordfish from steaming.

6. Let the swordfish rest:

   Allowing the swordfish to rest for a few minutes after cooking allows the juices to redistribute, resulting in a more tender and flavorful final product.

The versatility of this baked swordfish recipe allows for experimentation with different herbs, spices, and marinades. Consider adding a squeeze of fresh lime juice for a brighter, zestier flavor. Experimentation is key to finding your preferred flavor profile. This recipe allows for a wide array of culinary creativity.

The straightforward nature of this recipe makes it easily adaptable to various dietary needs and preferences. It can be incorporated into meal-prepping strategies for a convenient and healthy option throughout the week. Its simplicity and deliciousness make it a valuable addition to any cook’s repertoire.

Frequently Asked Questions about the Baked Swordfish Recipe

This section addresses common queries regarding the preparation and cooking of this dish. Understanding these points helps to ensure a successful cooking experience every time. Remember, proper preparation and careful cooking are key to achieving optimal results.

1. Can I use frozen swordfish?

   Yes, but ensure it is thoroughly thawed before cooking. Allow ample time for thawing in the refrigerator.

2. What other herbs and spices can I use?

   Experiment with different herbs and spices such as rosemary, thyme, paprika, or chili powder.

3. Can I grill the swordfish instead of baking it?

   Yes, you can grill the swordfish, but adjust the cooking time accordingly.

4. How do I know when the swordfish is cooked through?

   The swordfish should flake easily with a fork and reach an internal temperature of 145F (63C).

5. What can I serve with the swordfish?

   It pairs well with roasted vegetables, rice, quinoa, or a simple salad.

The success of this baked swordfish recipe hinges on the quality of ingredients and attention to cooking techniques. Careful consideration of these aspects produces a superior final product. This recipe is a testament to the simplicity of elegant cooking.

In conclusion, this baked swordfish recipe offers a delicious and healthy meal option. The detailed instructions and tips provided ensure a successful cooking experience, resulting in a flaky, flavorful, and perfectly cooked dish. Enjoy!

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