If you’re looking for a quick and flavorful Paleo-friendly meal, baked swordfish might be your new favorite dish. Swordfish is rich in protein, boasts healthy fats, and has a hearty texture that holds up beautifully in the oven. Think of it as a simple way to upgrade your weekly meal plan without going off budget or spending hours in the kitchen.
In this post, you’ll discover how to whip up a tender, juicy swordfish recipe that fits right into your Paleo lifestyle. From essential ingredients to easy directions and basic nutrition facts, here’s everything you need to know before you turn on the oven.
Ingredients
Below is a simple list of what you’ll need. Feel free to tweak the herbs or adjust the seasoning to suit your taste.
- 2 swordfish steaks (about 6 ounces each)
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano (or your favorite dried herb blend)
- Juice of 1 lemon
Directions
- Preheat your oven to 400°F (200°C). While it heats up, lightly grease a baking dish with a small amount of olive oil or line it with parchment paper.
- Pat each swordfish steak dry with paper towels. Drizzle both sides of every steak with olive oil, then season evenly with sea salt, black pepper, garlic powder, and dried oregano.
- Arrange the seasoned steaks in your prepared baking dish. Squeeze lemon juice over the fish to add a zesty kick and keep them moist during cooking.
- Bake for about 12 to 15 minutes, or until the internal temperature reaches 145°F (63°C). If you like a slightly more well-done texture, add an extra minute or two, but be careful not to overcook.
- Let your swordfish rest for a couple of minutes after removing it from the oven. This helps the flavors settle, so you can dig in without losing any juiciness.
Nutrition facts
Here’s a quick snapshot of what one swordfish steak (6 ounces) roughly offers. Keep in mind that your exact numbers may vary based on specific ingredients and portions:
| Nutrient | Approx. Amount |
|---|---|
| Calories | 220 |
| Protein | 36 g |
| Total Fat | 6 g |
| Saturated Fat | 2 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Sodium | 450 mg |
As you can see, swordfish provides a solid dose of protein while keeping the carb count low. The fats are mostly healthy, so this meal checks many boxes for a Paleo diet.
Final thoughts
Baking swordfish is a stress-free way to enjoy a wholesome meal without fussing over pans or guesswork. By combining a few simple seasonings and a good source of healthy fats like olive oil, you’ll get a savory punch that’s as hearty as it is nutritious. Whether you’re new to Paleo or a longtime pro, this recipe makes it easy to stay on track while treating yourself to something delicious.
Frequently asked questions (FAQs)
-
Can I marinate the fish beforehand?
Absolutely. A simple marinade of olive oil, lemon juice, and fresh herbs (like rosemary) can add even more flavor. Aim for 15 to 20 minutes of marinating time. -
What sides go well with baked swordfish?
Roasted vegetables, a fresh green salad, or cauliflower rice are great Paleo-friendly options. You can also serve it with sweet potato fries for a hearty twist. -
Is swordfish sustainable?
Swordfish can be a sustainable choice, but it depends on how it’s fished and where it’s sourced. If possible, look for labels or ask your fishmonger about responsible fishing practices. -
Can I use frozen swordfish steaks?
Yes, just make sure to thaw them thoroughly in the fridge before baking. Pat them dry so the seasonings adhere properly. -
How do I store leftovers?
Store leftover swordfish in an airtight container in the refrigerator for up to two days. Reheat gently in the oven or on the stovetop to avoid drying it out.
Give this recipe a try the next time you’re craving a protein-packed, paleo-friendly meal. Let me know if you find any fun seasoning combos or side dishes that work especially well. Happy cooking!
Ingredients
2 swordfish steaks (about 6 ounces each)
2 tablespoons extra-virgin olive oil
1 teaspoon sea salt
1/2 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon dried oregano (or your favorite dried herb blend)
Juice of 1 lemon
Directions
- Preheat your oven to 400°F (200°C). While it heats up, lightly grease a baking dish with a small amount of olive oil or line it with parchment paper.
- Pat each swordfish steak dry with paper towels. Drizzle both sides of every steak with olive oil, then season evenly with sea salt, black pepper, garlic powder, and dried oregano.
- Arrange the seasoned steaks in your prepared baking dish. Squeeze lemon juice over the fish to add a zesty kick and keep them moist during cooking.
- Bake for about 12 to 15 minutes, or until the internal temperature reaches 145°F (63°C). If you like a slightly more well-done texture, add an extra minute or two, but be careful not to overcook.
- Let your swordfish rest for a couple of minutes after removing it from the oven. This helps the flavors settle, so you can dig in without losing any juiciness.
