You’re busy, you’re tired, but you still want to eat well.
Swordfish offers the perfect solution for weeknight dinners when you need something nutritious yet simple.
This lean protein cooks quickly in the oven while delivering impressive omega-3 fatty acids and vitamin D.
Each of these nine recipes transforms this firm, meaty fish into a different global cuisine experience—from Mediterranean flavors to Asian-inspired glazes.
The best part? They all require minimal prep and clean-up.
Mediterranean Herb-Crusted Swordfish With Lemon and Olive Tapenade
This Mediterranean-inspired dish combines fresh swordfish with fragrant herbs and tangy olive tapenade for a light yet satisfying meal that’s perfect for warm evenings.
Ingredients:
- 4 swordfish steaks (6 oz each)
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 tablespoon fresh rosemary, chopped
- 2 tablespoons fresh thyme, chopped
- 2 tablespoons fresh parsley, chopped
- 1 lemon, zested and juiced
- 1 cup mixed olives, pitted and chopped
- 2 tablespoons capers, rinsed
- Salt and pepper to taste
Instructions:
Step 1: Preheat oven to 400°F. Pat swordfish steaks dry with paper towels and place on a parchment-lined baking sheet.
Step 2: In a small bowl, combine 1 tablespoon olive oil, half the garlic, rosemary, thyme, and lemon zest. Spread mixture evenly over swordfish steaks. Season with salt and pepper.
Step 3: Bake for 12-15 minutes until fish is opaque throughout and flakes easily with a fork.
Step 4: While fish bakes, prepare the tapenade by combining remaining olive oil, garlic, olives, capers, parsley, and lemon juice in a small bowl.
Step 5: Serve swordfish steaks hot from the oven topped with olive tapenade.
Nutrition:
- Calories: 320 per serving
- Protein: 35g
- Fat: 18g
- Carbohydrates: 4g
- Sodium: 450mg
- Fiber: 1g
Honey Garlic Glazed Swordfish With Roasted Vegetables
This delicious honey garlic swordfish pairs perfectly with colorful roasted vegetables for a healthy, flavorful meal. The sweet and savory glaze caramelizes beautifully during baking.
Ingredients:
- 4 swordfish steaks (6 oz each)
- 3 tablespoons honey
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 tablespoon lemon juice
- 1 zucchini, sliced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 red onion, cut into wedges
- 2 cups cherry tomatoes
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
Step 1: Preheat oven to 400°F (200°C). In a bowl, mix honey, garlic, 1 tablespoon olive oil, soy sauce, and lemon juice to create the glaze.
Step 2: Place swordfish in a shallow dish and pour half the glaze over them. Marinate for 15 minutes.
Step 3: Toss vegetables with remaining olive oil, salt, and pepper. Spread on a baking sheet and roast for 10 minutes.
Step 4: Place marinated swordfish on another baking sheet and bake for 12-15 minutes until fish flakes easily.
Step 5: During the last 5 minutes of cooking, brush remaining glaze over the fish.
Step 6: Serve swordfish over roasted vegetables and garnish with fresh parsley.
Nutrition:
- Calories: 320 per serving
- Protein: 28g
- Carbohydrates: 22g
- Fat: 14g
- Fiber: 4g
- Sugar: 16g
Spicy Cajun Swordfish With Bell Pepper Salsa
This zesty Cajun swordfish pairs perfectly with a vibrant bell pepper salsa. The combination of spices creates a delightful heat while the fresh salsa adds a cooling contrast.
Ingredients:
- 4 swordfish steaks (6 oz each)
- 2 tbsp olive oil
- 2 tbsp Cajun seasoning
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 yellow bell pepper, diced
- 1 small red onion, finely chopped
- 1 jalapeño, seeded and minced
- 2 tbsp fresh lime juice
- 1/4 cup fresh cilantro, chopped
- Salt and pepper to taste
Instructions:
Step 1: Preheat oven to 400°F. Pat swordfish steaks dry with paper towels.
Step 2: Brush swordfish with 1 tbsp olive oil, then coat evenly with Cajun seasoning. Place on a baking sheet lined with parchment paper.
Step 3: Bake for 12-15 minutes until fish is opaque and flakes easily with a fork.
Step 4: While fish bakes, prepare the salsa by combining diced bell peppers, red onion, jalapeño, remaining olive oil, lime juice, and cilantro in a bowl. Season with salt and pepper.
Step 5: Remove fish from oven and let rest for 2 minutes. Serve each steak topped with a generous portion of bell pepper salsa.
Nutrition:
- Calories: 320 per serving
- Protein: 35g
- Carbohydrates: 8g
- Fat: 16g
- Fiber: 2g
- Sodium: 580mg
Coconut Curry Baked Swordfish With Mango Chutney
This tropical-inspired dish combines tender swordfish with aromatic curry and coconut milk, topped with sweet mango chutney for a perfect balance of flavors and textures.
Ingredients:
- 4 swordfish steaks (6 oz each)
- 1 can (14 oz) coconut milk
- 2 tablespoons curry powder
- 1 tablespoon grated ginger
- 3 cloves garlic, minced
- 1 lime, juiced and zested
- 2 tablespoons olive oil
- 1 teaspoon turmeric
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 1 cup fresh mango, diced
- 1/4 cup red bell pepper, finely diced
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon honey
- 1 jalapeño, seeded and minced
Instructions:
Step 1: Preheat oven to 375°F. In a bowl, whisk together coconut milk, curry powder, ginger, garlic, half the lime juice, olive oil, turmeric, and cumin.
Step 2: Place swordfish in a baking dish and pour half the curry mixture over the fish. Marinate for 20 minutes.
Step 3: Meanwhile, make mango chutney by combining mango, red pepper, cilantro, honey, jalapeño, remaining lime juice and zest in a bowl. Set aside.
Step 4: Bake the fish for 18-20 minutes until it flakes easily with a fork.
Step 5: Pour remaining curry sauce into a small saucepan and simmer until slightly thickened, about 5 minutes.
Step 6: Serve swordfish with curry sauce drizzled over top and a generous spoonful of mango chutney.
Nutrition:
- Calories: 410 per serving
- Protein: 32g
- Fat: 24g
- Carbohydrates: 15g
- Fiber: 2g
- Sugar: 8g
- Sodium: 310mg
Lemon-Dill Swordfish Parcels With Summer Vegetables
These light and flavorful swordfish parcels steam to perfection in parchment paper, infusing the fish with bright lemon and dill while summer vegetables add color and nutrition.
Ingredients:
- 4 swordfish steaks (6 oz each)
- 2 zucchini, sliced into thin rounds
- 1 yellow squash, sliced into thin rounds
- 1 red bell pepper, julienned
- 1 small red onion, thinly sliced
- 4 tablespoons olive oil
- 2 lemons (one sliced, one for juice)
- ¼ cup fresh dill, chopped
- 4 cloves garlic, minced
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- 4 sheets parchment paper
Instructions:
Step 1: Preheat oven to 400°F (200°C). Cut four large squares of parchment paper.
Step 2: In a bowl, toss zucchini, yellow squash, bell pepper, and onion with 2 tablespoons olive oil, garlic, half the dill, salt and pepper.
Step 3: Place each swordfish steak in the center of a parchment square. Drizzle with remaining olive oil and lemon juice.
Step 4: Divide vegetables evenly among the four parcels, arranging them around the fish. Top each with lemon slices and remaining dill.
Step 5: Fold parchment over to form sealed packets, crimping edges tightly to prevent steam from escaping.
Step 6: Place packets on a baking sheet and bake for 15-18 minutes, depending on thickness of fish.
Step 7: Carefully open packets (watch for hot steam) and serve immediately.
Nutrition:
- Calories: 310 per serving
- Protein: 32g
- Fat: 16g
- Carbohydrates: 8g
- Fiber: 3g
- Sodium: 420mg
Za’atar Spiced Swordfish With Tahini Drizzle
This Middle Eastern-inspired swordfish dish combines the nutty flavor of za’atar with creamy tahini for a light yet satisfying meal.
Perfect for a quick weeknight dinner or elegant entertaining.
Ingredients:
- 4 swordfish steaks (6 oz each)
- 3 tablespoons za’atar spice blend
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon, half juiced and half sliced
- Salt and pepper to taste
- 3 tablespoons tahini
- 2 tablespoons water
- 1 tablespoon lemon juice
- 1 small garlic clove, minced
- Fresh parsley for garnish
Instructions:
Step 1: Preheat oven to 400°F (200°C). Pat swordfish steaks dry with paper towels.
Step 2: In a small bowl, combine za’atar, olive oil, minced garlic, lemon juice, salt and pepper. Rub mixture evenly over both sides of swordfish.
Step 3: Place swordfish on a parchment-lined baking sheet. Arrange lemon slices around the fish.
Step 4: Bake for 12-15 minutes until fish flakes easily with a fork but remains moist.
Step 5: While fish bakes, prepare tahini sauce by whisking together tahini, water, lemon juice, minced garlic, and a pinch of salt until smooth and pourable.
Step 6: Serve swordfish drizzled with tahini sauce and garnished with fresh parsley.
Nutrition:
- Calories: 320 per serving
- Protein: 35g
- Fat: 18g
- Carbohydrates: 5g
- Sodium: 380mg
- Fiber: 2g
Pesto Crusted Swordfish With Cherry Tomato Compote
This elegant yet simple dish pairs tender swordfish with a vibrant pesto crust and sweet cherry tomato compote.
Perfect for a special dinner that’s ready in under 30 minutes.
Ingredients:
- 4 swordfish steaks (6 oz each)
- 1/2 cup fresh basil pesto
- 1/4 cup breadcrumbs
- 2 tbsp olive oil
- 2 cups cherry tomatoes, halved
- 3 garlic cloves, minced
- 1 tbsp balsamic vinegar
- 1/4 cup fresh basil, chopped
- Salt and pepper to taste
- 1 lemon, cut into wedges
Instructions:
Step 1: Preheat oven to 400°F. Pat swordfish steaks dry with paper towels and season with salt and pepper.
Step 2: Mix pesto with breadcrumbs in a small bowl. Place swordfish on a lined baking sheet and spread pesto mixture evenly on top of each steak.
Step 3: Bake for 12-15 minutes until fish flakes easily with a fork and crust is golden.
Step 4: While fish bakes, heat olive oil in a skillet over medium heat. Add garlic and cook for 30 seconds until fragrant.
Step 5: Add cherry tomatoes to the skillet and cook for 5-7 minutes until they begin to burst. Stir in balsamic vinegar and simmer for 2 minutes until slightly reduced.
Step 6: Remove tomato compote from heat and stir in fresh basil. Serve swordfish topped with warm tomato compote and lemon wedges.
Nutrition:
- Calories: 320 per serving
- Protein: 32g
- Fat: 18g
- Carbohydrates: 8g
- Fiber: 2g
- Sodium: 380mg
Maple-Soy Glazed Swordfish With Ginger and Scallions
This Asian-inspired swordfish dish combines sweet maple syrup with savory soy sauce, fresh ginger, and bright scallions for a flavorful meal that’s ready in under 30 minutes.
Ingredients:
- 4 swordfish steaks (about 6 oz each)
- 3 tablespoons maple syrup
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon fresh ginger, minced
- 2 cloves garlic, minced
- 1 tablespoon sesame oil
- 4 scallions, thinly sliced (green parts separated)
- 1 tablespoon olive oil
- 1 tablespoon sesame seeds
- ¼ teaspoon black pepper
Instructions:
Step 1: Preheat oven to 400°F. In a small bowl, whisk together maple syrup, soy sauce, ginger, garlic, and sesame oil. Add white parts of scallions, reserving greens for garnish.
Step 2: Pat swordfish dry and place in a baking dish. Season with black pepper.
Step 3: Pour half the maple-soy mixture over fish, turning to coat both sides.
Step 4: Bake for 12-15 minutes until fish is opaque and flakes easily with a fork.
Step 5: While fish bakes, simmer remaining glaze in a small saucepan for 3-4 minutes until slightly thickened.
Step 6: Serve swordfish drizzled with reduced glaze, garnished with sesame seeds and green scallion parts.
Nutrition:
- Calories: 310 per serving
- Protein: 36g
- Fat: 14g
- Carbohydrates: 12g
- Sodium: 620mg
- Fiber: 1g
Tandoori-Style Swordfish With Cucumber Raita
This aromatic tandoori-style swordfish pairs beautifully with cooling cucumber raita. The fish absorbs the vibrant spices while staying tender and juicy, making it perfect for a special dinner.
Ingredients:
- 4 swordfish steaks (6 oz each)
- 2 tablespoons tandoori spice mix
- 1 tablespoon lemon juice
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 cup plain yogurt (divided)
- 1 English cucumber, grated
- 2 tablespoons fresh mint, chopped
- 1 tablespoon fresh cilantro, chopped
- 1 teaspoon ground cumin
- Salt and pepper to taste
Instructions:
Step 1: Combine 1/2 cup yogurt, tandoori spice, lemon juice, olive oil, garlic, and ginger in a bowl. Place swordfish in a shallow dish and coat with marinade. Refrigerate for 30 minutes.
Step 2: Preheat oven to 425°F. Remove fish from marinade and place on a lined baking sheet.
Step 3: Bake for 12-15 minutes until fish is opaque and flakes easily with a fork.
Step 4: While fish bakes, prepare raita by combining remaining 1/2 cup yogurt, grated cucumber (squeezed to remove excess moisture), mint, cilantro, and cumin. Season with salt and pepper.
Step 5: Serve swordfish hot with cucumber raita on the side.
Nutrition:
- Calories: 280 per serving
- Protein: 32g
- Fat: 14g
- Carbohydrates: 6g
- Fiber: 1g
- Sodium: 320mg
- Calcium: 120mg
Final Thoughts
With these nine baked swordfish recipes in your culinary arsenal, you’ll transform ordinary weeknights into vibrant, nutrient-packed experiences.
Like ocean waves delivering treasures to shore, each dish delivers omega-3s, lean protein, and antioxidants to your table without demanding hours in the kitchen.
You’re now equipped to balance busy schedules and wholesome eating, proving that health-conscious meals don’t sacrifice flavor—they elevate it.
Dinner has never been so effortlessly nourishing.
