Oven-Baked Swordfish: Easy, Juicy & Flavor-Packed Recipe!

There’s something special about a perfectly cooked swordfish steak—tender, juicy, and packed with flavor. But if you’ve ever tried making it at home and ended up with a dry, rubbery mess, you’re not alone. The secret to mastering this dish lies in a simple yet effective baking method that locks in moisture and enhances its natural richness.

In this guide, you’ll learn how to make oven-baked swordfish that’s easy, delicious, and bursting with flavor. Whether you’re a seafood lover or someone looking for a new protein-packed dinner option, this recipe will quickly become a staple in your kitchen.

What Makes This Oven-Baked Swordfish Recipe So Good?

• Moist and Tender Texture – Baking helps retain moisture, ensuring the fish doesn’t dry out.
• Quick and Simple – With minimal prep and only 12-15 minutes of cooking time, this is perfect for busy nights.
• Healthy & Nutritious – Swordfish is high in protein, omega-3 fatty acids, and essential nutrients, making it a great choice for a balanced meal.
• Bursting with Flavor – A well-seasoned marinade combined with the right cooking technique creates a dish that’s irresistibly good.

Ingredients for the Best Oven-Baked Swordfish

Essential Ingredients

Ingredient	Quantity
Fresh swordfish steaks	2 (6-8 oz each)
Olive oil	2 tbsp
Lemon juice	2 tbsp
Finely chopped garlic	Two garlic cloves
Red pepper spice	1 teaspoon
Dehydrated oregano	1 teaspoon
Salt & black pepper	To taste
Butter (optional)	1 tbsp

Optional Additions

• Capers – Adds a briny, Mediterranean touch.
• Fresh Herbs – Parsley, thyme, or rosemary for extra aroma.
• Red Pepper Flakes – For a little heat.

Step-by-Step Guide to Making Oven-Baked Swordfish

Step 1 – Prepping the Swordfish

• Pat the swordfish steaks dry using paper towels. This helps the seasoning stick better.
• Brush both sides with olive oil and fresh lemon juice to enhance moisture and flavor.

Step 2 – Seasoning the Swordfish

• In a small bowl, mix minced garlic, paprika, dried oregano, salt, and black pepper.
• Evenly rub this seasoning mix onto both sides of the fish.

Step 3 – Baking the Swordfish to Perfection

• Preheat your oven to 400°F (200°C).
• Cover a baking sheet with parchment paper or lightly coat it with oil.
• Place the swordfish steaks on the sheet and bake for 12-15 minutes.
• Ensure the fish is fully cooked: It should appear opaque and easily flake apart with a fork. Use a thermometer (130°F for medium, 145°F for well-done).

Step 4 – Serving Suggestions

• Drizzle with melted butter for extra richness.
• Serve with roasted vegetables, rice, or a light salad.

Tips for Cooking the Perfect Oven-Baked Swordfish

Choosing the Best Swordfish Steaks

• Look for firm, moist, and fresh fillets with no strong fishy smell.
• Opt for sustainably sourced swordfish to ensure quality and environmental responsibility.

How to Keep Swordfish from Drying Out

• Avoid overcooking—this is the most common mistake.
• Marinate the fish for 15-30 minutes to enhance moisture.
• Use a thermometer to check for perfect doneness.

Best Side Dishes to Serve with Swordfish

• Roasted Asparagus with Lemon Zest – Complements the citrusy flavors.
• Garlic Mashed Potatoes – Adds a creamy contrast to the dish.
• Quinoa Salad with Cherry Tomatoes – A light and nutritious pairing.

Health Benefits of Swordfish

• Rich in Protein – Aids in muscle growth and recovery.
• Rich in Omega-3 Fatty Acids – Essential for heart and brain health.
• Low in Carbohydrates – A great choice for keto or low-carb diets.
• Packed with Vitamins & Minerals – Provides vitamin D, selenium, and potassium.

FAQs About Oven-Baked Swordfish

How long should I bake swordfish?

At 400°F (200°C), swordfish typically takes 12-15 minutes to bake. Use a thermometer for precision—130°F for medium, 145°F for well-done.

Should I marinate swordfish before baking?

While not required, marinating for 15-30 minutes helps lock in moisture and infuse the fish with extra flavor.

Can I use frozen swordfish?

Yes, but thaw it completely in the fridge before baking for the best texture and even cooking.

How can I tell when swordfish is cooked through?

The fish should be opaque and easily flake apart with a fork. Using a thermometer is the most accurate way to check doneness.

What can I do if my swordfish turns out dry?

If your fish ends up dry, try brushing it with olive oil or butter before serving. Next time, reduce the cooking time slightly.

Conclusion

Oven-baked swordfish is an easy, flavorful, and nutritious meal that comes together in minutes. With the right seasoning, proper baking techniques, and careful monitoring, you can achieve restaurant-quality results at home.