The baked swordfish with lemon and green pepper is a light fish main course easy to prepare.
Swordfish is a lean fish, making it particularly suitable for low-calorie diets.
I purchase it fresh, thawed, or frozen in the freezer section.
This way, you can also bake frozen swordfish without thawing it.
Baking without oil:
– is among the methods suggested in our dietary plan for prediabetes;
– is an alternative to grilling;
moreover, with oven baking, the fish smell in the house is less pronounced.
- Difficulty: Easy
- Cost: Medium
- Rest time: 1 Hour
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 2 steaks swordfish (weight according to dietary plan)
- to taste lemon juice (or white wine)
- to taste green peppercorns (with grinder)
- 1 pinch coarse salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- of extra virgin olive oil (raw)
- to taste lemon (in slices)
Suggested Tools
- Paper towels
- 1 Baking sheet 10×11 inches
- Parchment paper
Preparation
This way, you can also bake frozen swordfish without thawing it.
Rinse the swordfish steaks under running water and pat them dry with kitchen paper towels: they must be very dry.
Line a large baking sheet – the swordfish steaks should not overlap – with parchment paper.
Place the swordfish steaks on the sheet in a single layer, avoiding overlapping.Drizzle with lemon juice – or alternatively white wine – and grind plenty of green pepper.
Cover with plastic wrap and refrigerate for at least an hour. An hour later
Remove the swordfish from the fridge and proceed with cooking.Preheat the oven.
Bake in a fan oven at 356°F for 20 minutes.Plate.
Season with coarse salt and grind the pepper, add some chopped parsley and drizzle with a little extra virgin olive oil.
Serve with lemon slices.Your baked swordfish with lemon and green pepper is ready.
Enjoy your meal!
Storage, Tips, and Variations
If there are leftovers, you can store them in the refrigerator in an airtight container.
You can eat it the day after, after reheating it in the oven or in a non-stick pan, or cold in a salad.
FAQ (Frequently Asked Questions)
Can I add oil before cooking?
For a preparation suitable for hyperglycemia, no.
Does the swordfish become dry if cooked in advance?
No, if you follow the cooking times indicated and let it cool in its cooking liquid, it will remain tasty and tender.
Can I prepare it on the grill instead of the oven?
You can read the recipe by clicking on the following link: Grilled Swordfish.
