Baked Swordfish Steaks

Swordfish steak with tomatoes
Susie M. Eising/Getty Images
  • 35 mins
  • Prep: 10 mins,
  • Cook: 25 mins
  • Yield: 4 Servings
Ratings (12)

These swordfish steaks are baked with mushrooms, onions, green bell pepper, lemon, olive oil, dill weed, and tomatoes. The dish is colorful and delicious.

While swordfish is delicious, it does have a high level of mercury and some caution that it shouldn't be eaten more than once a month.  The US FDA and EPA advise that women who may become pregnant, pregnant women, nursing mothers, and young children avoid eating swordfish and other fish high in mercury. 

What You'll Need

  • 4 ounces mushrooms (sliced)
  • 1 cup onion (sliced)
  • 1 rib celery (chopped)
  • 2 tablespoons green bell pepper (chopped)
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • Dash salt
  • Dash pepper
  • 1/4 teaspoon dill weed (dried)
  • 1 1/2 pounds swordfish (4 swordfish steaks)
  • 2 bay leaves (cut in half)
  • 2 tomatoes

How to Make It

  1. Heat the olive oil in a skillet over medium heat. Add the mushrooms, onion, and bell pepper. Cook, stirring, for 8 to 10 minutes, or until the vegetables are tender.
  2. To the sauteed vegetables, add the lemon juice, salt, pepper, and dill weed.
  3. Line a shallow baking pan with foil. Spread half of the mushroom and onion mixture over the bottom then arrange swordfish steaks on top.
  4. Sprinkle swordfish steaks with salt and pepper, place a piece of bay leaf on each.
  1. Cut tops and stem ends off tomatoes, and slice each tomato into 4 thick slices; place 2 slices on each swordfish steak. Sprinkle remaining mushroom and onion mixture over the fish.
  2. Cover the pan with foil and bake at 400 F for about 20 minutes, or until fish flakes easily with a fork.

 

Nutritional Guidelines (per serving)
Calories 399
Total Fat 21 g
Saturated Fat 4 g
Unsaturated Fat 11 g
Cholesterol 133 mg
Sodium 284 mg
Carbohydrates 10 g
Dietary Fiber 3 g
Protein 42 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)