Cooking Swordfish In The Oven

Baked Swordfish Horizontal

Ethan Calabrese

Swordfish makes even the most mundane weeknight special.

Cal/Serv: 270

Yields: 4

Prep Time: 0 hours 10 mins

Total Time: 0 hours 20 mins

3 tbsp.

extra-virgin olive oil, divided

swordfish steaks

kosher salt

Freshly ground black pepper

2 pt.

multicolored cherry tomatoes, halved

1/4 c.

red onion, finely chopped

3 tbsp.

Thinly sliced basil

Juice of 1/2 a lemon

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Heat oven to 400°.
In a large cast-iron skillet over high heat, heat 2 tablespoons oil. Add fish to pan and season tops with salt and pepper. Cook until fish is browned on one side, 3 to 5 minutes. Flip and season the opposite side with salt and pepper. Remove pan from heat and place into the oven.
Roast until swordfish is cooked through and flaky, about 10 minutes.
Make the fresh tomato salad: In a large bowl combine tomatoes, onion, and basil. Add remaining tablespoon oil and lemon juice and season with salt and pepper.
Spoon salad over fish and serve.

Nutrition (per serving): 270 calories, 21 g protein, 7 g carbohydrates, 2 g fiber, 4 g sugar, 18 g fat, 3 g saturated fat, 90 mg sodium

Ethan Calabrese

Lena Abraham Senior Food Editor Lena Abraham is the Senior Food Editor at Delish, where she develops and styles recipes for video and photo, and also stays on top of current food trends.

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