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    Home » Recipes » Main Dishes

    Oven baked swordfish recipe with lemon vinaigrette

    Published: May 25, 2023 · Modified: Jun 6, 2023 by Makos

    Jump to Recipe Print Recipe

    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.

    Drizzling lemon and olive oil vinaigrette on a baked swordfish steak.
    Jump to:
    • Ingredients
    • Instructions
    • To marinate or not?
    • Substitutions - Variations
    • Storage - Reheating
    • Side dishes - Pairing
    • Recipe
    • FAQ

    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 you'll 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 you'll get 4 steaks.

    Image showing a whole slice of swordfish on the left and a two swordfish steaks on the right.

    However, the shape of the swordfish steak is not as important as its thickness, because the thickness will determine the cooking time.

    Generally, most swordfish steaks are 1 to 1 ½ inches thick.

    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.

    Ingredients

    Some simple ingredients are all you need to make this delicious recipe:

    • Swordfish steaks
    • Sea salt or kosher salt
    • Freshly ground black pepper
    • Garlic cloves
    • Olive oil
    • Freshly squeezed lemon juice (you can also add a bit of lemon zest)
    • Dried oregano

    See recipe card for quantities.

    Two swordfish fillets in a baking dish before going into the oven, and the rest of the ingredients on the side.

    Instructions

    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.

    Serve with the vinaigrette on the side, to drizzle over the steaks.

    Cooking Tips

    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.

    Adjust the cooking time based on the thickness of your swordfish fillets:

    • For 1-inch thick pieces the baking time will be 12-15 minutes.
    • For thinner steaks reduce the baking time by 2 minutes approximately, and for thicker pieces increase it by 2 minutes.

    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.

    Vertical image of a plated swordfish fillet with lemon vinaigrette.

    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 didn't 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.

    Marinade for swordfish in a zip lock bag.

    Substitutions - Variations

    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.

    Storage - Reheating

    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, it's very nice this way, especially with some of the lemon vinaigrette) or you can briefly reheat it in a microwave oven.

    Oven baked swordfish steak on a plate with couscous salad as a side dish.

    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.

    Side dishes - Pairing

    Oven-baked swordfish with lemon vinaigrette pairs well with a variety of side dishes. It can be served with balsamic glazed roasted vegetables, asparagus, green beans, Air fryer Brussels sprouts, or a light salad. You can also serve it with rice or quinoa.

    In these photos it's served with a simple couscous salad with fresh parsley, chopped cherry tomatoes and cucumbers.

    Here are some more side dishes you can serve it with:

    • israeli couscous salad with feta, featured image.
      Best Israeli couscous salad recipe (with feta)
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      Tabbouleh (tabouli) salad
    • Best Greek potato salad recipe featured image.
      Best Greek potato salad recipe (no eggs, no mayo)
    • Mediterranean bulgur & lentil lunch salad f
      Mediterranean bulgur & lentil lunch salad

    Finish this healthy meal with a refreshing, healthy treat like this strawberry milkshake without ice cream.

    Recipe

    Oven baked swordfish featured image.

    Oven baked swordfish recipe with lemon vinaigrette

    Makos
    This easy oven-baked swordfish with lemon and olive oil vinaigrette requires minimum preparation and is ready in less than 30 minutes.
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 15 minutes mins
    Total Time 25 minutes mins
    Course Main Course
    Cuisine gluten-free, Mediterranean, pescatarian
    Servings 4 servings
    Calories 389 kcal

    Ingredients
     

    • 4 swordfish steaks 1-inch thick, approximately 6 oz (170 grams) each
    • Sea salt (or kosher salt to taste)
    • Freshly ground black pepper
    • 2 garlic cloves, minced
    • 2 tablespoons olive oil

    For the lemon vinaigrette:

    • 2 tablespoons freshly squeezed lemon juice (30 grams)
    • ¼ cup extra virgin olive oil (54 grams)
    • 1 teaspoon dried oregano
    • ½ teaspoon lemon zest, optional
    • A pinch of salt
    Prevent your screen from going dark

    Instructions
     

    • Salt and pepper both sides of the swordfish steaks 30 minutes before baking.
    • Preheat your oven to 400 °F (205 °C) and line a baking dish with parchment paper (when using a porcelain casserole I find that the parchment paper is not necessary).
    • Rub both sides of the steaks with the olive oil and the minced garlic and place them in the baking dish.
      Bake, uncovered, for 12-15 minutes or until the fish flakes easily with a fork (a kitchen thermometer should register 145 °F / 63 °C).
    • In the meantime, transfer the ingredients for the vinaigrette to jar, close it tightly with th elid and shake to combine.
    • Remove the swordfish from the oven, plate and serve with the lemon vinaigrette on the side.

    Notes

    If your fish is with the skin on, you can leave it as is or you can remove it (I usually remove it with a sharp knife).
    If you have thinner steaks, start checking for doneness after 10 minutes. For thicker slices the baking time could be a bit more than 15 minutes.
    You can garnish the finished dish with a few sprigs of fresh oregano, lemon slices, fresh chopped parsley or finely chopped green onions.
    If you are pregnant, breastfeeding, or have young children, it's advised to talk with your doctor before eating large fish such as swordfish, because they have higher levels of mercury than smaller fish.

    Nutrition

    Calories: 389kcal
    Tried this recipe?Let us know how it was!

    FAQ

    What does swordfish taste like?

    Swordfish is a meaty fish with white flesh and mild slightly sweet taste. It is similar to mahi-mahi and fresh tuna, so if you like the taste of these fish, you'll probably also like the taste of swordfish.

    Can I use frozen swordfish for this recipe?

    Yes, frozen swordfish can be used in this recipe, as long as you thaw it overnight in the refrigerator.

    Do you need to rinse swordfish before cooking?

    No, it is not necessary to rinse swordfish before cooking, but it can remove any bone fragments and bits of skin if the fillets are not completely clean. In any case, if there's any moisture on the flesh, pat it dry with paper towels before you begin the cooking process.

    How do I know when swordfish is done?

    Flaking with a fork is the easiest way to tell if the fish is done. The meat should be fork-tender with off-white color. You can also use a meat thermometer to measure the temperature in the thickest part of the fillet. When cooked properly, the temperature should be 145ºF (63ºC).

    Is baked swordfish healthy?

    Like most white fish, swordfish is high in protein and low in fat, carbs and calories. So, nutrition-wise it is considered a very healthy option suitable for people who follow the Mediterranean Diet. It is also suitable for paleo and keto diets.
    However, being a large fish, swordfish swordfish has high levels of mercury which is toxic in large amounts. That's why swordfish is not recommended for pregnant women, those breastfeeding, or young children. Even for normal adults, swordfish and other top ocean predators should be eaten in moderation. For weekly consumption it is best to choose smaller fish.

    What is the white stuff that comes out of cooked fish?

    The white gunk we sometimes see oozing out from cooked fish is a type of coagulated protein called albumin.
    This is something normal that happens sometimes and it's not related with the quality of the fish. If that white stuff bothers you, you can easily remove it by scrapping it out with a spoon. Salting the fish 30 minutes before cooking or marinating can eliminate or decrease it.

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    1. Tasos

      May 29, 2023 at 10:07 pm

      5 stars
      The swordfish came out very tasty and so juicy. Thanks for this easy recipe 🙂

      Reply
      • Makos

        May 30, 2023 at 7:30 am

        That's great, thanks for the feedback!

        Reply
    2. Sarah

      August 22, 2023 at 8:48 am

      5 stars
      First time I made swordfish and it came out delicious! Next time I'll add some onion for sweetness.

      Reply
      • Makos

        August 22, 2023 at 10:42 am

        That's a great idea, I believe it will work very well!

        Reply

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    Hi, I’m Makos. I make traditional Mediterranean recipes more accessible to modern people. Sometimes I'll add a twist. Take a look!

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