Tired of the same old dinner routine? Craving a healthy, flavorful meal that’s surprisingly easy to make? Then look no further! This oven-baked swordfish recipe is your answer. It's a delicious and impressive dish perfect for a weeknight dinner or a special occasion, proving that healthy eating doesn't have to be boring. Get ready to elevate your weeknight dinners with this simple yet elegant recipe.
Ingredients:
- 2 (6-ounce) swordfish steaks, about 1-inch thick
- 1 tablespoon olive oil
- 1 lemon, thinly sliced
- 2 cloves garlic, minced
- 1/4 cup chopped fresh parsley
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Optional: 1/4 teaspoon red pepper flakes for a touch of heat
Instructions:
Preparing the Swordfish:
- Preheat your oven to 400°F (200°C). This ensures your swordfish cooks evenly and reaches the perfect flaky texture.
- Pat the swordfish steaks dry with paper towels. This simple step helps them sear nicely and develop a beautiful crust in the oven.
- Drizzle the swordfish steaks with olive oil, ensuring both sides are lightly coated. Olive oil adds flavor and helps prevent sticking.
Seasoning and Baking:
- Season both sides of the swordfish generously with salt, pepper, and optionally, red pepper flakes. Adjust seasonings to your preference.
- Place the swordfish steaks in a baking dish. Arrange lemon slices and minced garlic on top of the fish. The lemon adds a bright, citrusy flavor, while the garlic infuses a savory aroma.
- Bake for 12-15 minutes, or until the swordfish is cooked through and flakes easily with a fork. Cooking time may vary depending on the thickness of your steaks. Always use a food thermometer to ensure the internal temperature reaches 145°F (63°C) for food safety.
Finishing Touches:
- Once cooked, remove the swordfish from the oven and sprinkle with chopped fresh parsley. This adds a pop of freshness and vibrancy to the dish.
- Serve immediately and enjoy! This recipe pairs perfectly with a side of roasted vegetables, a simple salad, or quinoa.
Cooking Tips for Perfect Swordfish:
- Don't overcook: Swordfish is best when cooked to medium, resulting in a tender and flaky texture. Overcooked swordfish becomes dry and tough.
- Use a meat thermometer: This ensures your swordfish reaches the safe internal temperature of 145°F (63°C) without overcooking.
- Let it rest: Allow the swordfish to rest for a few minutes after cooking before serving. This allows the juices to redistribute, resulting in a more tender and flavorful steak.
Variations:
- Mediterranean Flair: Add cherry tomatoes, Kalamata olives, and oregano to the baking dish for a Mediterranean twist.
- Spicy Kick: Increase the amount of red pepper flakes or add a pinch of cayenne pepper for extra heat.
- Herb Infusion: Experiment with different herbs like thyme, rosemary, or dill.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: Approximately 30-35g
- Fat: Approximately 15-20g
This easy oven-baked swordfish recipe is a fantastic addition to your repertoire of healthy and delicious meals. It's a quick dinner idea perfect for busy weeknights, offering a flavorful and satisfying experience without requiring extensive cooking skills. Enjoy the deliciousness and health benefits of this simple yet elegant dish!