Description
Juicy, tender baked swordfish topped with a golden breadcrumb crust, cherry tomatoes, olives, and fresh herbs — a light and flavorful Mediterranean-style dinner ready in under 30 minutes.
Ingredients
Scale
- 1 1/2 pounds swordfish steaks (about 4 steaks)
- 1/2 cup breadcrumbs
- 4 tablespoons extra virgin olive oil (divided)
- 1/4 cup grated Parmesan cheese
- 1/4 cup chopped fresh parsley
- 10 pitted black olives, coarsely chopped
- 2 garlic cloves, minced
- 1/2 teaspoon dried oregano
- 1 1/2 teaspoons salt (to taste)
- 7 ounces cherry tomatoes
Instructions
- Preheat oven to 400°F (200°C) and lightly oil a baking dish.
- In a bowl, mix breadcrumbs, Parmesan, parsley, olives, garlic, oregano, salt, and 3 tablespoons olive oil until well combined.
- Place swordfish steaks in the dish. Drizzle with remaining olive oil and sprinkle lightly with salt.
- Top each steak evenly with the breadcrumb mixture, pressing gently to adhere. Scatter cherry tomatoes around the fish.
- Bake for 15–18 minutes or until the fish flakes easily and the topping turns golden brown.
- Rest for a few minutes, then serve warm with a drizzle of olive oil or a squeeze of lemon.
Notes
- Use fresh breadcrumbs for a softer crust or panko for extra crunch.
- Do not overbake swordfish — it should remain moist inside.
- Try adding a splash of white wine to the pan for more flavor.
- Pairs well with roasted potatoes, couscous, or salad.
Nutrition
- Serving Size: 1 swordfish steak
- Calories: 350
- Sugar: 2g
- Sodium: 720mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 1g
- Protein: 36g
- Cholesterol: 85mg