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Herb-baked Swordfish

Updated July 12, 2016

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

Makes4 servings

Preparation Time20 min

Cooking Time15 min

Cooking MethodBaking

CostModerate

Easy

Total Timeunder 1 hour

OccasionCasual Dinner Party, Family Get-together, Formal Dinner Party

Recipe CourseMain Course

Dietary ConsiderationLow-fat

MealDinner

Taste and TextureHerby, Meaty

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

Instructions

  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.

  4. 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

  1. Nutritional Benefits: low fat

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

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Verify my email address? I've subscribed to this website for years and years! Your answer to my comment is verify your email address?!! Answer the question in forum not in my inbox so everyone can see what you have to say.

I have not made this yet and neither will I using Swordfish! Don't you know swordfish is one of the most dangerously contaminated fish in the seas??! Shame on you for encouragging people to eat such a food! Do your research! Don't just brainlessly publish recipes that could be harmful to the health of the people who will eat it on your recommendation!

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