The baked swordfish with lemon and green pepper is a light fish main course that requires easy baking… in the oven.
It’s an alternative to grilling, especially if you decided at the last minute to cook swordfish and didn’t have a chance to defrost it in time.
Moreover, it reduces the issue of fish odor in the house, which is less pronounced with oven baking than with grilling.
Swordfish is a lean fish, making it particularly suitable for low-calorie diets.
I buy it both fresh and defrosted from the freezer section, depending on availability.
- Difficulty: Easy
- Cost: Medium
- Rest time: 1 Hour
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 2 swordfish (steaks)
- to taste lemon juice (or white wine)
- to taste green peppercorns (with grinder)
- 1 pinch coarse salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
- to taste parsley (chopped)
Tools
- 1 Baking Tray 10×11.5 inches
- 1 Parchment Paper sheet
Preparation
You can use either fresh swordfish or frozen swordfish [defrosted or still frozen].
Rinse the swordfish steaks under running water, let them drain in a colander, and pat the remaining water with kitchen paper towels.
Line a baking tray with parchment paper and place the swordfish steaks on top.
Drizzle the swordfish steaks in the tray, on both sides, with lemon juice [or alternatively white wine], and grind plenty of green pepper.Let marinate for at least an hour [if it’s hot, store in the fridge].
Briefly preheat the oven.
Bake at 356°F in a ventilated oven for 20 minutes.Plate.
Season with coarse salt and pepper, a drizzle of raw olive oil, and parsley.Your baked swordfish with lemon and green pepper is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your meal plan.
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