← Back to Search Results baking
herb-baked-swordfish

Photo by:
Comments: 0
 

Recipe

Rosemary is not usually used with fish, but it perfectly complements the meaty flavor of swordfish

Yield : Makes 4 servings
Prep Time : 20 mins
Cooking Time : 15–20 mins

Ingredients

  • 4 swordfish steaks about 6 oz (175g) each, skin removed
  • Salt and freshly ground black pepper
  • 2 tbsp extra virgin olive oil, plus more for the dish
  • 1 fennel bulb, thinly sliced
  • 4 ripe tomatoes, sliced
  • 1 lemon, sliced
  • 4 tbsp chopped parsley
  • 1 tbsp chopped mint
  • 2 tsp finely chopped rosemary
  • 1 tsp chopped thyme
  • ½ cup dry white wine

Directions

1. Preheat the oven to 350°F (180°C). Season the swordfish with salt and pepper. Lightly oil a large baking dish. Spread the fennel in the dish and season with salt and pepper.

2. Place the swordfish in the dish in a single layer. Top with the tomato and lemon. Mix the parsley, mint, rosemary, and thyme together, and sprinkle over the fish. Pour the wine and the oil over the fish. Cover with aluminum foil.

3. Bake for 15–20 minutes, or until the fish look opaque when flaked with a knife. Serve immediately, with the pan juices.

Variation

Herb-baked Tuna

Replace the swordfish with 4 fresh tuna steaks of the same weight. Throw in a handful of Kalamata olives and complete as above.

Notes

Nutritional Benefits: low fat

Good with steamed new potatoes and green vegetables, such as broccoli or green beans.


© 2008 Dorling Kindersley
 

Nutritional Information

Nutrients per serving (% daily value)

Nutritional information is based on 1/8 teaspoon added salt per serving.

338kcal (17%)
77mg (8%)
51mg (85%)
137mcg RAE (5%)
1115mg
79mg
36g
4g
5g
13g
66mg (22%)
485mg (20%)
3g (14%)
14g (22%)
3mg (16%)
 

Would you like to leave a comment about this recipe?

Notify me of new comments on this recipe. Add comment

We'd love to hear what you think!

Please or to add a comment to this recipe.
 

Explore Cookbooks on Cookstr

west-coast-cooking West Coast Cooking
by Greg Atkinson
125-best-cupcake-recipes 125 Best Cupcake Recipes
by Julie Hasson
125-best-vegan-recipes 125 Best Vegan Recipes
by Maxine Effenson Chuck, Beth Gurney
urban-italian-simple-recipes-and-true-stories-from-a-life-in-food Urban Italian: Simple Recip...
by Andrew Carmellini
the-gourmet-cookbook The Gourmet Cookbook
by Ruth Reichl
lucid-food Lucid Food
by Louisa Shafia
fresh-from-the-farmers-market-year-round-recipes-for-the-pick-of-the-crop Fresh from the Farmers' Mar...
by Janet Fletcher
the-splendid-tables-how-to-eat-weekends The Splendid Table's How to...
by Sally Swift, Lynne Rosetto Kasper
the-whole-beast-nose-to-tail-eating The Whole Beast: Nose to Ta...
by Fergus Henderson
secrets-of-slow-cooking-creating-extraordinary-food-with-your-slow-cooker Secrets of Slow Cooking: Cr...
by Liana Krissoff
fresh-from-the-market Fresh from the Market
by Laurent Tourondel
rosas-new-mexican-table-friendly-recipes-for-festive-meals Rosa's New Mexican Table: F...
by Roberto Santibanez
cooking-for-friends Cooking for Friends
by Gordon Ramsay
the-country-cooking-of-ireland The Country Cooking of Ireland
by Colman Andrews
flavor Flavor
by Rocco DiSpirito
the-lee-bros-southern-cookbook-stories-and-recipes-for-southerners-and-would-be-southerners The Lee Bros. Southern Cook...
by Ted Lee, Matt Lee
jacques-torres-a-year-in-chocolate-80-recipes-for-holidays-and-special-occasions Jacques Torres' A Year in C...
by Judith Choate, Jacques Torres
Already a member? Click here to Log In
close

Sign up to Cookstr!

  • Receive a free, handpicked selection of recipes in your inbox weekly
  • Save, share and comment on your favorite recipes in My Cookstr
  • Get updates on new Cookstr features and tools







By signing up you accept the
Terms of Use and Privacy Policy
Spinner
New to Cookstr? Click here to Sign Up
close


Forgot your password? Click here
close
Thanks for commenting!
Would you like to share your comment on Facebook or Twitter?