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baked swordfish steak on white plate topped with green vinaigrette

Baked Swordfish

Indulge in the savory delight of baked swordfish, topped with a zesty green onion vinaigrette! A burst of flavors that will make your taste buds dance.
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Prep Time: 10 minutes
Cook Time: 10 minutes
Course: Main Course
Cuisine: American
Diet: Low Fat
Servings: 2 people
Calories: 603kcal
Author: Marwin Brown

Ingredients

  • 2 8 oz Swordfish Fillets
  • 1 tablespoon olive oil
  • 2 green onions sliced thin
  • 1 inch piece fresh ginger peeled and grated
  • 2 garlic cloves minced or grated
  • 1 lime juiced
  • 1 tablespoon rice vinegar
  • 1 teaspoon honey maple brown sugar, or any other sweetener work fine as alternatives
  • 1 teaspoon kosher or sea salt
  • 1 teaspoon black pepper

Instructions

For the Fish

  • Place the swordfish steaks in a baking dish. Season the fish on one side with a combination of kosher salt, pepper, extra virgin olive oil, garlic, and lime juice. You can also substitute lemon juice.
  • Heat a cast iron skillet on high heat. Add olive oil to the heated pan then sear the fish on the seasoned side for 1 minute. While it cooks season the other side then flip for one more minute.
  • Then place the skillet with fish into oven preheated to 400 degrees and bake in the oven for 6-8 minutes depending on thickness.

For the Vinaigrette

  • Place all the ingredients in a medium mixing bowl. Mix all the ingredients well. Set aside until ready to use. You can definitely make this a 1-2 days ahead and keep refrigerated. Garnish with herbs like fresh thyme, rosemary, cilantro, or parsley.

Notes

  • I prefer to bake my swordfish. It's a bit easier to avoid mistakes. Grilling or pan frying are great options as well, but like pork chops and steaks you can easily overcook them.
  • I like to cook my fish to medium well. For swordfish, this means an internal temperature of 135° F. I recommend using an instant-read thermometer for accuracy and ease.
  • The vinaigrette is quite versatile and works with other fish as well as meat proteins. Try it with this grilled salmon steakorsmoked tri-tip.

Nutrition

Calories: 603kcal | Carbohydrates: 19g | Protein: 57g | Fat: 33g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 19g | Trans Fat: 0.1g | Cholesterol: 187mg | Sodium: 2564mg | Potassium: 1404mg | Fiber: 3g | Sugar: 8g | Vitamin A: 624IU | Vitamin C: 26mg | Calcium: 77mg | Iron: 2mg
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