Quick & Easy Roasted Swordfish Fillet with Herbs
Nutritional value per serving
Calories300kcal
Carbs3gram
Fat10gram
Protein40gram
Ingredients
- Swordfish fillet, skinless, fresh200 g
- Olive oil, extra virgin1 tbsp
- Fresh lemon juice1 tbsp
- Garlic, minced (choose firm, plump cloves)1 clove
- Fresh parsley, chopped1 tbsp
- Salt (preferably sea salt)to taste n/a
- Black pepper, freshly groundto taste n/a
This Quick & Easy Roasted Swordfish Fillet recipe is designed for home cooks looking for a simple yet flavorful way to prepare swordfish. Swordfish is a firm, meaty fish that holds up well to roasting, making it an excellent choice for a dinner that's both delicious and nutritious. The recipe uses common ingredients and standard kitchen equipment, perfect for those with moderate cooking skill. The total cost of ingredients is approximately $12 USD (€11, £9.5, ₹900) with a total caloric content of about 300 kcal per serving. This recipe fits well into a pescatarian diet, is low-carb-friendly, and has a medium complexity level with a total cooking time of about 20 minutes. Enjoy a safe, tasty, and hassle-free dish with tips on ensuring perfect doneness and food safety.
Preparation instructions
Preheat the oven
1Preheat your oven to 220°C (425°F). This high temperature will give the swordfish a beautiful roast and prevent drying out. Preheating takes about 10 minutes.
Prepare the marinade
2In a small bowl, mix together olive oil, fresh lemon juice, and minced garlic. This simple marinade will infuse flavor and keep the fish moist.
Season the swordfish fillet
3Place the swordfish fillet in a shallow dish. Pour the marinade over it and rub gently to coat evenly. Season with salt and freshly ground black pepper. Let it marinate at room temperature for 10 minutes.
Bake the swordfish
4Place the fillet on a baking sheet lined with parchment paper or lightly oiled. Roast in the preheated oven for 10-12 minutes. Cooking time depends on the thickness of the fillet; generally, roast the swordfish 10 minutes per inch of thickness.
Check doneness and rest
5The swordfish is done when it reaches an internal temperature of 63°C (145°F). Use a food-safe instant-read thermometer to check. The flesh should be opaque and easily flake with a fork. Let the fish rest a few minutes before serving.
Cooking Tips
1Use fresh, firm swordfish with no strong fishy odor for the best flavor and texture.
2Avoid overcooking - swordfish can become dry if cooked too long; always check internal temperature.
3Use separate utensils and cutting boards for raw fish to prevent cross-contamination.
4Marinate no longer than 30 minutes - lemon juice can start to 'cook' the fish and change its texture.
Equipment Needed
- Oven
- Baking sheet
- Parchment paper or oil for baking sheet
- Small mixing bowl
- Measuring spoons
- Instant-read food thermometer
- Knife and cutting board
- Spoon or brush for applying marinade
Shopping List
- [ ] Swordfish fillet, skinless, fresh (Approx. $10) - Choose cut portions that are firm and moist, with a fresh, mild ocean aroma.
- [ ] Olive oil, extra virgin (Approx. $0.50 for amount used) - Good quality olive oil enhances flavor.
- [ ] Fresh lemon (Approx. $0.50) - Look for lemons that are firm and heavy for best juice.
- [ ] Garlic (Approx. $0.20 for a clove) - Fresh cloves should be firm and unblemished.
- [ ] Fresh parsley (Approx. $0.30) - Bright green leaves indicate freshness.
- [ ] Salt and black pepper - pantry staples.
Total approximate cost: $12.50
FAQ
How do I know when swordfish is fully cooked?
Swordfish is fully cooked when it reaches an internal temperature of 63°C (145°F) and the meat appears opaque and flakes easily with a fork.
Can I substitute swordfish with another type of fish?
Yes, you can substitute swordfish with other firm white fish like halibut or tuna steaks using similar cooking times and techniques.
Is it safe to eat swordfish rare?
It is recommended to cook swordfish to an internal temperature of 63°C (145°F) to ensure safety by eliminating harmful bacteria.
How can I avoid swordfish drying out during cooking?
Marinate briefly, use a moderate to high oven temperature, and avoid overcooking by monitoring the internal temperature closely.