Baked Swordfish

Anyone who knows me, knows that Swordfish is my favorite!! I still remember the first time I tried this fish. I was celebrating with two of my favorite people in this world, whom I sadly haven’t seen in forever, Diana and Gordon. I still remember when I asked what it tasted like, they told me it was hearty, like a beef steak. Well, at that description I had to try it. And I have been hooked ever since. Pardon the pun.

Anyways, I thought I would tell you a little about the nutrition of this fish. Swordfish is high in protein and fat.  The fat is the good kind though, which breaks down into vital amino acids.  It contains heart healthy fats, which can also aid in lowering cholesterol.  It is a good source of omega-3 fatty acids, which can only be obtained through proper diet.  This fish continues zero carbohydrates.  It also contains several vital micronutrients.  It contains more than the daily value of selenium and vitamin B-12.  Selenium is important for energy production, healthy skin, and nerve cells.  Vitamin B-12 is important for neurological health and red blood cell formation.  Swordfish contains almost the full recommended daily value of vitamin D, which is needed for calcium absorption, and promotes bone health.

For all my mamas out there who are pregnant or still nursing, you should avoid this fish.  Swordfish feeds off smaller fish, so it can sometimes contain mercury levels which are not good for children.  I am sure you already know that, but I want to make sure.

swordfish, seafood, little sprouts kitchen, simple meals2 Swordfish steaks
¼ cup onion
2 garlic cloves, minced
1 tbsp dill
1 tbsp parsley
¼ cup dry white wine
2 tbsp olive oil
2 tbsp lemon juice

1. Preheat oven to 350 degrees. (Here you can either use a cast iron skillet, which can go straight into the oven, or use a glass baking dish. Either will do)
2. Heat a skillet on medium heat. Add olive oil, onion, and garlic. Sauté.
3. Season swordfish with 1 tbsp of lemon juice on each side, and half the spices on each side.
4. Add white wine to skillet.
5. If using a glass baking dish, place the swordfish steaks in the dish. Make a little space between them. Pour the sauce from the skillet on top. If using a cast iron skillet, simply place the steaks in the skillet. Use a spoon to drizzle some of the sauce on top.
6. Place into the oven. Bake for 18-20 minutes, flipping steaks halfway through.
7. Serve.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s