Swordfish Recipes Oven: Delicious and Easy Ideas for Perfectly Baked Swordfish

Swordfish is a delicious and versatile seafood option that can be prepared in various ways, including oven-baking. In this article, we will discuss how to choose and prepare swordfish steaks and share four mouthwatering oven-baked swordfish recipes that are sure to impress. We will also provide tips for oven-baking swordfish steaks, as well as serving suggestions and storage guidelines.

Choosing Swordfish Steaks

When selecting swordfish steaks, consider the following:

• Steaks should be at least 1 inch thick to ensure even cooking.
• Look for a vibrant, pinkish color and a slightly translucent appearance.
• Steaks should be firm to the touch and have a fresh, mild scent.

Preparing Swordfish Steaks

Before cooking swordfish steaks, make sure to:

• Rinse the steaks under cold water to remove any debris or scales.
• Pat the steaks dry with paper towels to remove excess moisture.
• Trim any skin or dark red areas, as these can have a strong, fishy taste.

Oven-Baked Swordfish Recipes

Below are four delectable oven-baked swordfish recipes that are easy to prepare and full of flavor.

Recipe 1: Baked Swordfish with Lemon Herb Butter

Ingredients:

• 4 swordfish steaks
• Salt and pepper, to taste
• 4 tablespoons unsalted butter, softened
• 2 tablespoons chopped fresh parsley
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh chives
• 2 garlic cloves, minced
• 1 lemon, zested and juiced
• Olive oil for brushing

Instructions:

1. Preheat oven to 400°F (200°C).
2. Season swordfish steaks with salt and pepper.
3. In a small bowl, mix together softened butter, parsley, dill, chives, garlic, lemon zest, and lemon juice. Set aside.
4. Brush a baking sheet with olive oil and place swordfish steaks on the sheet.
5. Top each steak with a dollop of the lemon herb butter.
6. Bake for 12-15 minutes, or until swordfish reaches an internal temperature of 145°F (63°C).
7. Serve immediately with extra lemon herb butter on the side.

Recipe 2: Swordfish Steaks with Mediterranean Salsa

Ingredients:

• 4 swordfish steaks
• Salt and pepper, to taste
• Olive oil for brushing
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 2 tablespoons red wine vinegar
• 2 tablespoons olive oil

Instructions.

1. Preheat oven to 400°F (200°C).
2. Season swordfish steaks with salt and pepper.
3. Brush a baking sheet with olive oil and place swordfish steaks on the sheet.
4. Bake for 12-15 minutes, or until swordfish reaches an internal temperature of 145°F (63°C).
5. While the swordfish is baking, prepare the Mediterranean salsa by combining cherry tomatoes, Kalamata olives, red onion, parsley, feta cheese, red wine vinegar, and olive oil in a bowl. Mix well and season with salt and pepper to taste.
6. Serve the swordfish steaks topped with a generous spoonful of Mediterranean salsa.

Recipe 3: Garlic Parmesan Swordfish

Ingredients:

• 4 swordfish steaks
• Salt and pepper, to taste
• 1/2 cup grated Parmesan cheese
• 1/4 cup mayonnaise
• 1/4 cup finely chopped fresh basil
• 3 garlic cloves, minced
• Olive oil for brushing

Instructions:

1. Preheat oven to 400°F (200°C).
2. Season swordfish steaks with salt and pepper.
3. In a small bowl, mix together Parmesan cheese, mayonnaise, basil, and garlic.
4. Brush a baking sheet with olive oil and place swordfish steaks on the sheet.
5. Spread a layer of the Parmesan mixture on top of each swordfish steak.
6. Bake for 12-15 minutes, or until swordfish reaches an internal temperature of 145°F (63°C) and the Parmesan mixture is golden and bubbly.
7. Serve immediately.

Recipe 4: Teriyaki Glazed Swordfish

Ingredients:

• 4 swordfish steaks
• Salt and pepper, to taste
• 1/2 cup teriyaki sauce
• 2 tablespoons honey
• 1 tablespoon sesame oil
• 1 tablespoon grated fresh ginger
• 2 garlic cloves, minced
• 2 green onions, thinly sliced
• Sesame seeds, for garnish

Instructions:

1. Preheat oven to 400°F (200°C).
2. Season swordfish steaks with salt and pepper.
3. In a small saucepan, combine teriyaki sauce, honey, sesame oil, ginger, and garlic. Bring to a simmer over medium heat and cook for 5 minutes, or until slightly thickened.
4. Brush a baking sheet with olive oil and place swordfish steaks on the sheet.
5. Brush the swordfish steaks with the teriyaki glaze.
6. Bake for 12-15 minutes, or until swordfish reaches an internal temperature of 145°F (63°C), basting with the glaze every 5 minutes.
7. Serve the swordfish steaks topped with green onions and a sprinkle of sesame seeds.

Tips for Oven-Baking Swordfish Steaks

• Always preheat the oven before baking to ensure even cooking.
• Keep an eye on the swordfish while baking to avoid overcooking. Use a meat thermometer to check for an internal temperature of 145°F (63°C).
• If the swordfish steaks are thicker than 1 inch, adjust the cooking time accordingly.

Serving Suggestions

Serve your oven-baked swordfish steaks with:

• A side of roasted or steamed vegetables, such as asparagus, broccoli, or green beans.
• A fresh salad with mixed greens, avocado, and a citrus vinaigrette.
• A side of rice, quinoa, or couscous for a filling and nutritious meal.

Storage and Reheating

Store leftover swordfish steaks in an airt irtight container in the refrigerator for up to 2 days. To reheat, place the swordfish steaks on a baking sheet and warm them in a preheated 350°F (175°C) oven for about 10 minutes, or until heated through. Alternatively, you can reheat swordfish steaks in a skillet over medium-low heat with a little bit of oil, turning occasionally, until warmed through.

Conclusion.

Oven-baking swordfish steaks is a healthy and delicious way to enjoy this versatile seafood. With a variety of flavorful recipes to choose from, you can create tasty and satisfying meals that will impress your family and friends. Follow our tips for oven-baking, serving, and storage to ensure the best possible results.

FAQs.

Can I use frozen swordfish steaks for these recipes?

Yes, you can use frozen swordfish steaks. Thaw them in the refrigerator overnight or in a sealed plastic bag submerged in cold water for a quicker thaw. Pat them dry before seasoning and cooking.

Can I marinate the swordfish steaks before baking?

Absolutely! Marinating swordfish steaks can add extra flavor and help to tenderize the fish. Marinate the steaks for 30 minutes to 2 hours in the refrigerator before baking.

Is swordfish high in mercury?

Swordfish is known to have higher levels of mercury than some other fish, so it’s best to consume it in moderation. Pregnant women, nursing mothers, and young children should be particularly cautious about their swordfish consumption.

Can I grill swordfish instead of baking it?

Yes, swordfish is well-suited for grilling due to its firm texture. Grill the steaks over medium-high heat for about 3-4 minutes per side, or until they reach an internal temperature of 145°F (63°C).

What can I substitute for swordfish in these recipes?

If you can’t find swordfish or prefer another type of fish, try using tuna, halibut, or mahi-mahi as a substitute in these recipes.