This baked swordfish recipe features steaks coated with a delicious blend of garlic, lemon and capers, then roasted alongside plump cherry tomatoes for an easy meal that takes only 15 minutes to prepare from start to finish. It's the perfect dish for a rustic yet restaurant-quality dinner any night of the week!
I absolutely adore meaty and tender swordfish steaks. They are just as as satisfying - if not more so - than quality cuts of beef, but have a lightness and distinct taste that red meat just can't beat.
Plus, there is something that just feels so special about eating swordfish, don't you think? This baked swordfish recipe is one of my favorites for a delicious, elegant, and healthy seafood meal!
Swordfish steaks are thick and hearty, with a unique flavor that is utterly enticing. To compliment the mild ocean-y taste of the fish, we pair it with a classic combination of smooth olive oil, salty capers, bright and tart lemon, and minced garlic. Together they create a fabulous marinade that is vibrant and luscious, and perfect to elevate the meatiness of the swordfish.
The coated steaks are then surrounded by a bounty of ripe cherry tomatoes, and briefly oven roasted. In less than 15 minutes the swordfish is melt-in-your-mouth moist and tender, and the tomatoes are beautifully blistered. And that marinade? After baking with the tomatoes, the juices blend to become a fantastic sauce for spooning over the fish when serving.
Get the complete restaurant feel and enjoy with rich and comforting side dishes or as part of a low carb meal with plant-based sides. These baked swordfish steaks with capers and tomatoes are a winning dinner however you choose to serve!
Recipe ingredients
Swordfish steaks. Typically about 1-1.5 inches thick. Can be fresh or frozen and defrosted. Thaw the fish overnight in the fridge, or in an ice bath on the countertop for approximately an hour.
Salt and pepper. Classic cooking spices.
Olive oil. Perfect for high heat roasting.
Capers. Firm and briny capers add great texture and salty taste to the fish.
Garlic. An earthy, pungent aromatic that is delicious in savory dishes.
Lemon juice. A bright pop of citrus goes perfectly with seafood.
Cherry tomatoes. These plump, juicy, and lightly sweet tomatoes are great to oven roast.
How to make baked swordfish with capers
Start by preheating your oven, setting the temperature to 450 degrees Fahrenheit (232 degrees Celsius). It's crucial to have the oven warmed up before you begin to prepare the swordfish, to guarantee it cooks uniformly and within the specified time. Once the oven is heating up, you'll want to take your swordfish steaks and generously season them on both sides with salt and pepper. The exact quantity of seasoning is up to personal preference, but approximately ½ teaspoon of salt and ¼ teaspoon of pepper per steak is a good starting point.
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After seasoning the steaks, position them in a baking dish that's large enough to hold the steaks without them overlapping, which could alter the cooking process. The next step is to prepare the sauce in a small bowl by combining the olive oil, capers, minced garlic, and lemon juice.
The olive oil will contribute to keeping the swordfish moist as it cooks, the capers bring a salty tang, the garlic adds savory depth, and the lemon juice provides a refreshing zest. Whisk these ingredients together until they are well blended.
With your sauce prepared, pour it evenly over the swordfish steaks, covering as much of the surface area as possible to ensure that each bite is flavorful. Following the application of the sauce, scatter the cherry tomatoes around the swordfish in the baking dish. The tomatoes will roast alongside the fish, becoming sweet and flavorful, and their vibrant color provides a pleasing contrast.
Finally, place your prepared baking dish into the preheated oven and bake the swordfish for about 11 minutes. The exact cooking time may vary based on the thickness of your swordfish steaks, but 11 minutes should be sufficient for steaks of average thickness.
You'll know the fish is done when it becomes opaque throughout and can easily be flaked with a fork. Once cooked, remove the dish from the oven, allow it to sit for a few minutes, and then serve the swordfish while it's still hot to enjoy the best taste and texture.
Frequently asked questions
Yes, this hearty and nutrient-rich fish is excellent to enjoy in moderation. Because it is a large and found deep within oceans around the world, they can contain higher levels of mercury compared to other, smaller fish. However, cooking the swordfish steaks properly helps to remove a significant amount of mercury.
Swordfish is a white fish that has very firm, moist and meaty flesh. Rather than sold in fillets, you really only find thick-cut steaks available. When oven baked the meat practically melts in your mouth! The flavor is slightly sweet, with a mild and pleasant "fish" taste.
In both taste and texture the swordfish is most like Mahi Mahi and grouper.
Similar to beef, swordfish steaks can be safely enjoyed within a cooked range of medium to well-done. The meat should reach a minimum temp of 130°F for medium. It can be cooked up to 145°F for well-done but still moist flesh. I suggest using an instant-read meat thermometer to check for proper doneness.
Yes, a bit of pink is completely fine. To help reduce the amount of mercury, swordfish should be cooked to at least medium temp, which will leave a thin strip of slightly pink meat in the center. But it should not appear "raw" in the middle of the steak.
Storage instructions
After letting the baked swordfish cool down, transfer it into an airtight container. If there are any juices or sauce in the baking dish, pour them over the fish in the container to keep it moist. Store it in the refrigerator, where it should last for up to 3 days.
For longer storage, wrap the fish tightly in plastic wrap or aluminum foil and store it in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating and serving.
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Hope you will like this Baked swordfish recipe as much as we do. Rate the recipe if you made it and leave comment below if you have any questions or suggestions.
Baked Swordfish with Capers and Tomatoes
This baked swordfish recipe features steaks coated with a delicious blend of garlic, lemon and capers, then roasted alongside plump cherry tomatoes for an easy meal that takes only 15 minutes to prepare from start to finish. It's the perfect dish for a rustic yet restaurant-quality dinner any night of the week!
Ingredients
- 2 swordfish steaks
- 1 tablespoon capers
- 1 pint cherry tomatoes
- ½ lemon, juiced
- salt and pepper to taste
- 3 garlic cloves, minced
- 1 teaspoon olive oil
Instructions
- Preheat oven to 450 degrees.
- Season swordfish steaks with salt and pepper both sides and place in the baking dish.
- Mix olive oil, capers, minced garlic and lemon juice in a small bowl. Pour over the fish. Place cherry tomatoes around.
- Bake for 11 minutes.
Notes
How to store leftovers
After letting the baked swordfish cool down, transfer it into an airtight container. If there are any juices or sauce in the baking dish, pour them over the fish in the container to keep it moist. Store it in the refrigerator, where it should last for up to 3 days.
For longer storage, wrap the fish tightly in plastic wrap or aluminum foil and store it in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating and serving.
Nutrition Information:
Yield: 2 Serving Size: 1Amount Per Serving: Calories: 240Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 83mgSodium: 360mgCarbohydrates: 8gFiber: 2gSugar: 4gProtein: 27g
CL
Just made this tonight, I think the only thing I did wrong was to use the juice of the capers but it was really good, the fish was soooooo moist and tender. I didn't have plum tomatoes so I just used my tomatoes on the vine and cut them in quarters.
Tatiana
I am glad you liked it! Yeah, capers juice is very very salty and need to be used in moderation.