The simple baked swordfish is a light fish main course that’s easy to prepare.
Swordfish is a lean fish, making it particularly suitable for low-calorie diets.
I purchase it fresh, defrosted, or frozen from the freezer section.
The baking without oil:
– is among the recommended methods in our prediabetes dietary plan;
– is an alternative to grilling;
moreover, baking reduces the fish smell in the house.
The simple baked swordfish is an ideal recipe also for meal prep, meaning preparing meals all at once to optimize time.
Prepare the swordfish in advance, store it in the fridge, and enjoy it later: tasty and tender as if just cooked.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 2 steaks swordfish (weight according to dietary plan)
- 1 pinch coarse salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (raw)
- to taste lemon (sliced)
Suggested Tools
- Paper towels
- 1 Baking dish 10×11.5 inches
- Parchment paper
Preparation
Swordfish steaks may release water during cooking, but this is not an issue in this preparation.
Rinse the swordfish steaks under running water and pat dry any remaining water with kitchen paper towels: they should be well dried.
Whether fresh, defrosted, or thawed, take the swordfish steaks out of the fridge at least half an hour before cooking.
Pat them further with kitchen paper towels.Line a baking dish – wide enough, swordfish steaks should not overlap – with a sheet of parchment paper.
Place the swordfish steaks on the baking dish in a single layer, avoiding overlapping and without any seasoning.Preheat the oven.
Bake in a convection oven at 355°F for 15-20 minutes, according to the thickness of the steaks and until lightly golden.The swordfish steaks will release water during cooking.
1] Cool and store in the fridge
Remove the baking dish from the oven.
Let the swordfish steaks cool in the baking dish with their cooking liquid.
Transfer the cooled swordfish steaks to a baking dish using a lasagna spatula to avoid breaking them and seal with plastic wrap for storage in the fridge.
The baked swordfish prepared in this way can be stored in the fridge for 1-2 days and can be reheated in the oven or in a pan or used for the preparation of other dishes: appetizers, sauces and gravies, main courses, and salads.2] Reheat the swordfish cooked in advance
Take the cooked swordfish in advance out of the fridge at least half an hour before consuming.
You can reheat it in the oven
Briefly heat the oven.
Spray or drizzle with a little extra virgin olive oil.
Bake at 355°F in a convection oven for a few minutes until the fish steaks are hot and golden.You can reheat it in a pan
Briefly heat the pan.
Place the fish steaks in the pan and heat both sides until hot and golden.Whether your baked swordfish is freshly cooked or cooked in advance and reheated:
Plate it.
Season with coarse salt and grind the pepper, add chopped parsley and drizzle with a little extra virgin olive oil.
Serve with lemon slices.Your simple baked swordfish is ready.
Enjoy your meal!
Storage, Tips and Variations
Enjoy your baked swordfish in salmoriglio – a Sicilian sauce: a fragrant and flavorful raw dressing that pairs perfectly with baked fish.
Try it also with:
– anchovies, capers, olives, and almonds;
– cherry tomatoes, olives, and capers.
Baked swordfish can be stored in the fridge, sealed in an airtight container, for 1-2 days.
When ready to use, reheat as indicated.
You can bake other types of fish – in steaks or fillets – in advance and use them in the following days to prepare different dishes.
For whole fish, remove skin and bones after cooking before storing them in the fridge to have them ready to use.
FAQ (Questions and Answers)
Can I add the oil before cooking?
For a preparation tailored for hyperglycemia, no.
Does swordfish become dry if cooked in advance?
No, if you follow the indicated cooking times and let it cool in its cooking liquid, it will remain tasty and tender even in the following days.
Can I grill it instead of baking?
You can read the recipe by clicking the following link: Grilled Swordfish.
