Indulge in the exquisite delight of a restaurant-quality swordfish steak without leaving the comfort of your home! My Oven Baked Swordfish recipe unlocks the secret to achieving perfectly cooked swordfish right in your own oven. I provide all the steps, from selecting the right swordfish to mastering the cooking technique “en papillote.” Plus, I share my tips and tricks that guarantee a consistently delicious, tender, and moist result every time. So, whether you’re a seasoned chef or a novice cook, you’ll have a mouthwatering meal that will impress even the most discerning seafood connoisseurs!
Table of Contents
- Benefits of Cooking Swordfish Steak in the Oven
- What Does Swordfish Taste Like?
- Choosing the Right Swordfish for Oven Cooking
- Ingredients and Seasoning for Swordfish
- How to Cook Swordfish Steak in the Oven
- How to Serve Oven Baked Swordfish en Papillote
- Substitutions and Variations
- Cooking Swordfish in Oven Tips
- Baked Swordfish in Oven FAQs
- Storing and Reheating Baked Swordfish
- Side Dishes for Swordfish
- Lemon Rosemary Baked Swordfish
Benefits of Cooking Swordfish Steak in the Oven
This recipe has been a favorite in our household for years, and here’s why:
- Tender and moist fish every time. Using the cooking technique “en papillote” – wrapping the swordfish in parchment paper or foil – retains moisture as it steams the fish, infuses flavors into the steaks, and cooks gently, resulting in even cooking.
- Bright and aromatic flavor. Infusing this meaty fish with a zesty, earthy marinade featuring lively notes of lemon and rosemary gives the swordfish a vibrant and herbaceous flavor.
- Consistent and controlled cooking. Using the precision of the oven’s temperature control for even cooking ensures your swordfish steaks cook uniformly.
- Easy to prepare. The “en papillote” method is surprisingly easy and flexible, making the entire cooking process a breeze.
What Does Swordfish Taste Like?
Swordfish is a mild, slightly sweet-tasting fish with a more meaty texture. The taste is often compared to that of other large, oceanic fish, such as tuna or marlin. Because it’s a firm fish with a meaty texture, it holds up well under cooking which makes it a popular choice for those looking for hearty fish without an overpowering fishy taste.
Choosing the Right Swordfish for Oven Cooking
When it comes to cooking swordfish, selecting the right cut of fish is important. You can use swordfish fillets if you can’t find steaks. Look for fresh swordfish that is firm to the touch and has a vibrant color. And, avoid any fish that appears discolored or has a strong fishy odor.
If possible, choose steaks that are of uniform thickness, to ensure even cooking. If your steaks vary in thickness, you may need to adjust the cooking times accordingly.
Ingredients and Seasoning for Swordfish
Here are the ingredients you’ll need to make this delicious fish (details including quantities are provided in the recipe card below):
Swordfish Marinade
- Lemon zest
- Rosemary olive oil – can substitute extra virgin olive oil and chopped rosemary
- Lemon balsamic vinegar – can substitute white balsamic vinegar and lemon juice
- Fresh rosemary
- Fresh garlic, garlic powder or shallot
Swordfish
- Swordfish Steaks (can also use fillets)
- Fresh lemon slices
- Fresh rosemary sprigs
- Kosher salt
- Ground black pepper
How to Cook Swordfish Steak in the Oven
Here’s all you have to do to create this easy swordfish recipe, including details on how to make a papillote:
- Rinse and dry swordfish.
Rinse the fish under cold water and pat dry with a paper towel. - Marinate fish.
In a shallow glass baking dish large enough to hold the fish in one layer, whisk together the marinade ingredients. Add fish, cover with plastic wrap, and place in the refrigerator for 1 up to 2 hours, turning occasionally. - Preheat oven to 425 degrees.
- Prep parchment paper/foil.
Tear off 4 pieces of foil or parchment paper, each about 16 to 18 inches, or long enough to wrap around fish steaks. If using foil, brush with olive oil. - Add swordfish.
Fold one piece of parchment paper/foil in half horizontally. Place 1 fish in the center of each piece of foil/paper; drizzle with a spoonful or two of the marinade.
- Season and enclose.
Season with kosher salt and fresh ground pepper. Place 2 lemon slices on top of the swordfish; top with 1 rosemary sprig. Fold the empty side up over the top of the fish; starting at one end (by the fold), wrap the paper/foil inward to seal. Repeat with remaining steaks.
- Bake.
Place packets in one layer on a large baking sheet. Bake about 15 minutes (10 minutes per 1-inch of thickness, plus an additional 5 minutes). - Remove fish from the oven. Carefully open packets (steam will be hot) and remove fish (see details below.) If you leave them in the packet they will continue cooking.
How to Serve Oven Baked Swordfish en Papillote
You have a few options for serving this amazing fish dish:
- In papillote on individual dinner plates. Place each packet on a dinner plate. Carefully slice an “x” in the top of the packet; gently pull back each corner to open. This presentation is impressive on the plate and captures all the cooking liquid.
- On a serving platter. Gently open each packet and, using a spatula, move the steaks to a large serving platter. Drizzle with the cooking liquid from inside the packets.
- On individual plates. Follow directions for #2 above except place each steak on a dinner plate.
Substitutions and Variations
Here are some ways you can make this easy baked swordfish recipe your own:
- Substitute halibut for the swordfish.
- A great option is to use different fresh herbs such as chopped fresh parsley and/or dill. Or oregano and fresh thyme mixed together.
- Add grape or cherry tomatoes inside the packets, cut in half or quarters.
- Add some chopped green onions or red onion to the packets.
- Add a splash of white wine to the marinade.
- Sprinkle some red pepper flakes or cayenne pepper on the swordfish before adding the lemon slices, for a bit of spice.
- Wrap 2 steaks in together in one packet.
- Wrap in foil and grill instead of baking.
Cooking Swordfish in Oven Tips
Here are a few tips to follow to ensure you don’t overcook your fish and that it comes out perfectly:
- Choose fresh swordfish. Start with high-quality, fresh swordfish that is firm, with a vibrant color and a mild fishy aroma.
- Don’t marinate too long. Marinating fish for over 2 hours can result in a mushy texture. For this recipe, because you are cooking the fish with the marinade, you can reduce the marinating time to as little as 30 minutes without significantly impacting the flavor. ?
- Check for doneness early. If the recipe says to cook the fish for 15 minutes, at around 12 minutes check the fish to see if it’s done (see next step) – especially if your steaks are thinner than 1 inch.
- Use an instant-read thermometer. At around 12 minutes, remove one fish packet from the oven, carefully open it, and insert an instant-read thermometer in the center of the thickest portion of the steak. If it’s at around 135 to 140 degrees, it’s done. Note that the fish will continue cooking after you remove it from the oven.
Baked Swordfish in Oven FAQs
The FDA recommends cooking all fish to 145 degrees. Swordfish is best cooked medium – not too rare, not too well done. I aim for around 135 to 140 on an instant-read thermometer.
Following the “10 minutes per inch” rule (plus 5 more minutes if en papillote or with a topping) is a good method. Then, confirm it’s done with an instant-read thermometer inserted in the thickest portion. It should reach 135 to 140 degrees.
Your swordfish may become mushy because you cooked it at too low of a temperature, marinated it too long, or didn’t thaw it properly (if frozen) before cooking. Properly thaw frozen swordfish by placing it in the refrigerator overnight. For faster thawing, place the frozen fish in a sealed plastic bag and submerge it in cold water.
Technically you can eat it, but I don’t find the taste or texture very appealing.
Storing and Reheating Baked Swordfish
Store any leftover fish in an airtight container in the refrigerator. It will last up to 3 days. Reheat in a preheated 325 degree oven for around 10 minutes.
Side Dishes for Swordfish
Here are some of my favorite side dishes that pair well with this swordfish:
Lemon Rosemary Baked Swordfish
Swordfish is flavored with lemon, rosemary, and garlic and baked in a parchment paper (or foil) package. Whether you’re a seasoned chef or a novice cook, this recipe delivers a mouthwatering meal that will impress even the most discerning seafood connoisseurs!
- Prep Time: 10 mins
- Marinade Time: 60 mins
- Cook Time: 15 mins
- Total Time: 1 hour 25 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Ingredients
Marinade with flavored olive oil and vinegar
- Zest from one lemon
- 1/2 cup rosemary olive oil
- 1/4 cup lemon balsamic vinegar
- 1 tablespoon chopped fresh rosemary
- 1 teaspoon chopped garlic or 1/2 teaspoon garlic powder or 1 teaspoon chopped shallot
Marinade with non-flavored olive oil and vinegar
- Zest and juice from 1 lemon
- 1/2 cup extra virgin olive oil
- 1/4 cup white balsamic vinegar
- 2 tablespoons chopped fresh rosemary
- 1 teaspoon chopped garlic or 1/2 teaspoon garlic powder or 1 teaspoon chopped shallot
- Dash sugar (optional)
Baked Swordfish
- 4 (6- to 8-ounce) swordfish steaks – can also use fillets
- Kosher salt, to taste
- Freshly ground black pepper, to taste
- 8 thin lemon slices
- 4 (4-inch) rosemary sprigs
Instructions
- In a shallow glass dish large enough to hold the fish in one layer, whisk together marinade ingredients. Add fish, cover and place in refrigerator for 1 up to 2 hours, turning occasionally. (Note: if using the Non-flavored Olive Oil an Vinegar Marinade, reduce marinating time to 30 minutes.)
- Preheat oven to 425 degrees.
- Tear off 4 pieces of foil or parchment paper, each about 16 to 18 inches or long enough to wrap around fish steaks. Brush foil (if using) with olive oil.
- Fold one piece of parchment paper/foil in half horizontally. Place 1 fish steak in the center of each piece of foil/paper; drizzle with a spoonful or two of the marinade. Season with kosher salt and fresh ground pepper. Repeat with remaining steaks.
- Place 2 lemon slices on top of each fillet; top with 1 rosemary sprig. Fold the empty side up over the top of the fish; starting at one end (by the fold), wrap the paper/foil inward to seal.
- Place packets in one layer on a large baking sheet. Bake about 15 minutes (10 minutes per 1-inch of thickness, plus an additional 5 minutes).
- Remove fish from the oven. Carefully open packets (steam will be hot) and remove fish. Place all steaks on on a serving platter or individual steaks on 4 dinner plates. Spoon any sauce in the packets over the top.
Notes
Variation on the grill: Place prepared packets in foil on a preheated grill over medium heat and cook for around 10 to 15 minutes.
- Category: Fish, easy entertaining, healthy
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 steak or fillet
- Calories: 396
- Sugar: 2.8 g
- Sodium: 452.2 mg
- Fat: 25.8 g
- Saturated Fat: 5 g
- Carbohydrates: 7.3 g
- Fiber: 2.9 g
- Protein: 34 g
- Cholesterol: 112.2 mg
