The light lemon baked breaded swordfish, soft and succulent, is a fish main course suitable for all occasions, from family lunches to dinners with guests.
Swordfish is a lean meat fish, making it particularly suitable for low-calorie diets.
I purchase it fresh, defrosted, or frozen from the freezer section.
I use a homemade breading: healthy and simple, tasty and light, made with whole wheat breadcrumbs.
I use lemon juice instead of oil to make it stick.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
The oven cooking without oil:
– is among the methods recommended in our prediabetes-friendly eating plan;
– is an alternative to grilling;
also, with oven cooking, the fish smell in the house is less pronounced.
You can prepare it in advance and reheat it just before serving: it will be even softer.
Orange variant
Try the light orange baked breaded swordfish by simply replacing the lemon juice with orange juice.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven, Air fryer
- Cuisine: Italian
Ingredients
- 2 steaks swordfish (weight according to dietary plan)
- as needed breadcrumbs (or whole wheat breadcrumbs)
- 1 tbsp cheese (grated: 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 towels
- 1 Baking sheet 10×11 inches
- Parchment paper
Preparation
It’s essential to use swordfish steaks that do not release water during cooking, so:
– fresh swordfish steaks;
– defrosted or well-thawed swordfish steaks.Rinse the swordfish steaks under running water and pat dry with kitchen paper towels: they must be very dry.
Whether fresh or defrosted or thawed, remove the swordfish steaks from the fridge at least half an hour before cooking.
Pat them again with kitchen paper towels.In a plate, pour:
– breadcrumbs or whole wheat breadcrumbs;
– grated cheese;
– salt;
– pepper;
– chopped parsley;
and mix.
Line a wide baking sheet – the breaded swordfish steaks should not overlap – with a sheet of parchment paper.
Drizzle the swordfish steaks with lemon juice – or orange juice – let them drain and bread on both sides: press them in the breading to make it adhere well, even on the edges.
Note:
The wetter the steaks:
– the more breading adheres;
– the softer and more moist the breading remains;
consider this based on the desired result.Arrange the breaded swordfish steaks on the baking sheet in a single layer, avoiding overlapping them.
Preheat the oven.
Bake in a fan oven at 356°F for 15-20 minutes depending on the thickness of the steaks and until golden.For a crispier and more golden breading: take out a couple of minutes earlier, spray or drizzle with a little extra virgin olive oil, and complete the cooking.
Plate.
Grind a little more pepper, add chopped parsley, and drizzle with a little extra virgin olive oil.
Serve with lemon – or orange – slices.Your light lemon baked breaded swordfish is ready.
Enjoy your meal!
Storage, Tips, and Variations
You can follow the same procedure using other types of fish in steaks.
You can use gluten-free breadcrumbs for a gluten-free version.
You can omit the cheese.
You can flavor the breading with your choice of herbs and spices.
For an even more fragrant breading, you can add grated lemon or orange zest.
The cooked breaded swordfish steaks can be stored in the refrigerator in an airtight container for one day.
Reheat them for a few minutes in a hot oven to regain crispness.
Enjoy your baked breaded swordfish with salmoriglio – Sicilian sauce: a raw, fragrant, and flavorful condiment that pairs perfectly with gratinated or breaded fish.
FAQ
Can I use frozen swordfish?
Yes, but it must be completely thawed and well-patted.
Excess water ruins the result.Does the breaded swordfish become dry if cooked in advance?
No.
You can also prepare it in advance and reheat it just before serving: it will be even softer.Can I cook the breaded swordfish steaks in an air fryer?
Yes.
Follow the instructions – program, temperature and time – indicated in your appliance manual.
Check the degree of cooking from time to time.
Generally, with the air fryer, cooking times are reduced:
– in a fan oven at 356°F for 15-20 minutes;
– in an air fryer at 320°F for 12-16 minutes.
How many calories does the gratinated/breaded fish have?
I use a homemade breading: healthy and simple, tasty and light, made with whole wheat breadcrumbs.
I use lemon juice instead of oil to make it stick.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
