Oven-breaded swordfish is a tasty main course 😉
After the flu these past days I finally feel better today and with that came the desire to be active and to cook.
This morning I went grocery shopping and among the things I bought was swordfish and I already had in mind how to cook it.
I used ingredients that are usually easy to find and that you often have on hand 🙂
The swordfish is coated with a breading made from breadcrumbs, lemon juice, oil, salt and oregano. Everything is baked in the oven, but if you prefer you can cook it in a pan.
If you don’t have oregano you can use parsley or other herbs as you like.
I haven’t listed exact quantities because they can vary depending on the size of the swordfish steaks, so I recommend adjusting as you go.
You can use either fresh or frozen swordfish (I used frozen).
I preferred to remove the dark skin on the side and any small bones that are sometimes found in the center.
P.S.: I suggest you also try:
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Cooking time: 30 Minutes
- Portions: 4 servings
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
- Energy 545.18 (Kcal)
- Carbohydrates 19.67 (g) of which sugars 2.40 (g)
- Proteins 54.80 (g)
- Fat 25.96 (g) of which saturated 5.55 (g)of which unsaturated 11.60 (g)
- Fibers 1.87 (g)
- Sodium 502.38 (mg)
Indicative values for a portion of 260 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for oven-breaded swordfish
- 4 steaks swordfish
- to taste breadcrumbs
- 1 lemon (+ grated zest)
- to taste extra virgin olive oil
- to taste salt
- to taste oregano
Tools
- 1 Bowl
- 1 Baking sheet
- 1 Spoon
- 1 Parchment paper
Steps for oven-breaded swordfish
Prepare the breading:
In a bowl pour breadcrumbs, the juice and grated zest of one lemon, oil, salt and oregano. Stir everything with a spoon and set aside.
Take a swordfish steak, drizzle a little oil on both sides, place it in the bowl with the breadcrumbs and coat it completely.
On a baking sheet lined with parchment paper pour a little oil and place the swordfish.
Repeat the same procedure with the other swordfish steaks.
Finish by drizzling a little oil on top.
Preheat the oven to 356°F in conventional mode and bake the swordfish for about 20 – 30 minutes.
Serve hot immediately.
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