The oven-baked breaded swordfish with lemon is a soft and juicy second course suitable for all occasions, from family lunches to dinners with guests.
Swordfish is a lean fish, making it particularly suitable for low-calorie diets.
I purchase it fresh or defrosted from the freezer section.
I use a homemade breadcrumb coating: healthy, simple, tasty, and light, made with whole wheat breadcrumbs.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
The oil-free oven cooking:
– is among the methods recommended in our prediabetes-friendly diet plan;
– is an alternative to grilling;
moreover, with oven cooking, the fish smell in the house is less pronounced than with grilling.
You can prepare the oven-breaded swordfish in advance and reheat it shortly before serving: it will be even more tender.
Orange Variant
Try the oven-breaded swordfish with orange by simply replacing the lemon juice with orange juice.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 2 slices swordfish (weight according to dietary plan)
- as needed breadcrumbs (or whole wheat breadcrumbs)
- 2 tablespoons cheese (grated: Caciocavallo, Grana, or Parmesan)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed chopped parsley
- as needed lemon juice (or orange)
- 1 drizzle extra virgin olive oil (raw)
- slices lemon (or orange)
Suggested Tools
- Paper towel
- Baking tray 10×11.5 in
- Parchment paper
Preparation
It is essential to use swordfish slices that do not release water during cooking, so:
– fresh swordfish slices;
– well-thawed swordfish slices.Rinse the swordfish slices under running water and pat dry with kitchen paper towels: they must be very dry.
Whether fresh or thawed, take the swordfish slices out of the fridge at least half an hour before cooking them.
Pat them further with kitchen paper towels.In a plate, pour:
– breadcrumbs or whole wheat breadcrumbs;
– grated cheese [optional];
– salt;
– pepper;
– chopped parsley;
and mix.
Drizzle the swordfish slices with lemon or orange juice.
Note:
The wetter the slices:
– the more breading adheres;
– the softer and moister the breading remains.After drizzling with lemon or orange juice, drain the swordfish slices to remove excess juice.
Pass the fish through the breading, pressing to make it adhere well, even on the edges.
Line a baking tray with parchment paper and place the breaded swordfish slices on it.
Preheat the oven.
Bake in a ventilated oven at 356°F for 15-20 minutes depending on the thickness of the swordfish slices until golden brown.Plate up.
Grind some more pepper, add chopped parsley, and drizzle with a little extra virgin olive oil.
Serve with lemon or orange slices.Your oven-baked breaded swordfish with lemon is ready.
Enjoy your meal!
Storage, Tips, and Variations
You can use gluten-free breadcrumbs for a gluten-free version.
You can omit the cheese.
You can flavor the breading with herbs and spices to taste.
For a crunchier and more golden breading: take out a couple of minutes earlier, spray or drizzle with a little extra virgin olive oil, and complete cooking.
Enjoy your oven-breaded swordfish with salmoriglio – a fragrant and flavorful Sicilian sauce that pairs perfectly with gratinéed fish.
If you have leftovers, you can store them in the fridge in an airtight container.
You can consume it the next day, after heating it in the oven or in a pan.
FAQ
Can I use frozen swordfish?
Yes, but it must be completely thawed and well patted dry.
Excess water spoils the cooking.
