If you're new to the pescatarian adventure, swordfish might feel intimidating. Can I talk you into trying it? Firstly, let's discuss what makes baked swordfish with lemon one of my favorite easy recipes to make for people who think they don't love fish.
1) The tender texture of swordfish is very pleasant. It is a firm fish, but also tender and succulent. It's more reminiscent of chicken thighs than the typical white fish. Who doesn't love that?
2) The flavor of swordfish is mild and easily absorbs marinades and seasonings. So, if you like big flavors, this is the fish for you.
3) Baking fish virtually eliminates one of the top complaints about cooking seafood - the odor. Slipping those swordfish fillets into a savory bean stew and baking them in the oven prevents all the splattering and smells that cooking on the stovetop can create. So if you are cooking for people who don't like the fish smell hanging around well past dinner, this fish recipe should be at the top of your list.
Try it! You'll like it...
What you'll need to make Baked Swordfish with Lemon:
- swordfish steaks
- fresh rosemary
- coarse sea salt and black pepper
- olive oil
- white beans
- vegetable stock
- red pepper flakes, optional
Step by step instructions:
To begin, whip up the easy marinade. Combine olive oil, lemon juice, lemon zest, sliced garlic, fresh rosemary, 1 teaspoon salt and ¼ teaspoon of pepper in a shallow dish.
If using red pepper flakes, add them now. Then, add fresh swordfish steaks that you have brought to room temperature, turning to ensure both sides are coated in the seasoned oil. Marinate for 20-30 minutes.
Preheat oven to 350℉.
Heat cast iron or oven-proof skillet over medium heat. Add olive oil, ⅓ cup diced shallot and a pinch of salt. Cook for 3 minutes, until shallots are translucent and tender.
Drain and rinse 2 cups of white beans. Add the beans to the hot pan with the shallots and use a fork to smash about a third of the beans, creating a creamy bean stew consistency.
Season the beans with ¾ cup vegetable stock, 1 teaspoon of salt and ¼ teaspoon of pepper. Stir to combine. Then lay the marinated swordfish over the beans and pour any remaining seasoned oil over the top of the fish. Layer on a few fresh lemon slices and sprigs of fresh rosemary.
Carefully move the skillet to the hot oven and bake at 350℉ for 10-12 minutes, or until fish flakes easily with a fork and the beans are bubbling and heated through.
Finally, transfer the swordfish fillets to a serving plate over the seasoned beans with lemon wedges and steamed spinach.
To store leftover swordfish, transfer to an airtight container or wrap tightly in plastic wrap and keep in the refrigerator for up to 48 hours. To reheat, warm gently over medium low heat in a small skillet or baking dish until just heated through.
Seasoned and stewed white beans are the perfect match for almost any green vegetable. Side dishes like steamed spinach or garlic lemon green beans work well, as would grilled green onions. Blistered cherry tomatoes would add a nice punch of acidity to the richness of this dish and round out a lovely week night meal. This simple tossed salad also brings that bright note of vinegar and pickled vegetables.
Finely diced onion, leek or even the white part of green onions are all good substitutes for the shallots in this recipe. If you don't have any alliums in the old crisper drawer, onion powder and garlic powder are adequate substitutes. Start with ½ teaspoon of each and then taste and adjust as needed.
My local grocery store had gorgeous fresh fish in the swordfish section today, so I chose fresh swordfish steaks. But frozen swordfish works well in this baked dish, just thaw the swordfish steaks in the refrigerator overnight and dry well with paper towels before marinating.
You can use a baking dish! If you have parchment paper, try creating individual packets for each steak and a portion of seasoned beans, then close and roll the edges of the pocket and move the baking sheet into the preheated oven for 10-12 minutes. Remove from oven and let the pockets rest for 5 minutes. Cut an X into the top of the paper packets and serve with a green vegetable.