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Baked Swordfish Recipe

Delicious Baked Swordfish Recipe with Lemon-Garlic Magic

Explore this Baked Swordfish Recipe featuring a lemon-garlic sauce, a low-fat, high-protein delight for dinner.
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Prep Time 15 minutes
Cook Time 15 minutes
Resting Time 5 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Swordfish
  • 4 pieces Swordfish Steaks Choose thick steaks for even cooking
  • 2 tablespoons Olive Oil Can be replaced with melted butter
For the Sauce
  • 2 tablespoons Lemon Juice Can swap in lime or orange juice
  • 4 cloves Garlic Fresh minced garlic preferred
For Seasoning
  • 2 teaspoons Fresh Herbs e.g., oregano, thyme
  • to taste Salt
  • to taste Pepper

Equipment

  • Oven
  • baking dish
  • paper towels

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (204°C).
  2. Take swordfish steaks out and let them sit at room temperature for 20-30 minutes.
  3. Pat the steaks dry with paper towels.
  4. Generously season the swordfish with salt and pepper. Drizzle with olive oil, fresh lemon juice, and minced garlic.
  5. Carefully arrange the seasoned swordfish steaks in a shallow baking dish.
  6. Bake the swordfish for approximately 12-15 minutes.
  7. Consider basting the swordfish halfway through baking.
  8. Let the baked swordfish rest for 3-5 minutes before serving.

Nutrition

Serving: 1pieceCalories: 250kcalCarbohydrates: 2gProtein: 30gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 70mgSodium: 360mgPotassium: 400mgVitamin A: 2IUVitamin C: 10mgCalcium: 2mgIron: 4mg

Notes

Choose swordfish steaks at least 1-inch thick for best results. Experiment with herbs and citrus variations for different flavors.

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