Swordfish is a mild-tasting, white-fleshed fish with a meaty texture, which makes it a particularly good choice for those who are unsure if they like fish. Swordfish meat is relatively firm, and can be cooked in ways more fragile types of fish cannot. This makes it a particularly popular fish for grilling since the meat is large and usually sold as 1-inch thick steaks.

Be sure to buy domestic, wild-caught, and sustainable swordfish. What does sustainably caught fish mean?
Environmentally sustainable seafood is wild or farmed seafood that is harvested in ways that don’t harm the environment or other wildlife that helps to ensure healthy and resilient ocean ecosystems.

If I am making an Italian dinner I like to bake swordfish fillets in the oven with a crumb coating.

Oven Baked Swordfish Filets


Juice of half a lemon
2-6 oz swordfish filets
¼ cup extra virgin olive oil
2 garlic cloves
Pinch of salt, p;us more for the breading
Pinch of black pepper

½ cup Pankp Crombs
1 teaspoon dried Italian seasoning
1/2 teaspoon salt
¼ teaspoon red chili flakes


Place the olive oil, garlic, salt, and pepper in a shallow dish. Add the swordfish and turn to coat in the oil. Refrigerate for several hours if you have time.

Place a rack on the highest rung of the oven.
Preheat the oven to 450° F. (The position of the rack is important as it allows for faster baking of the fish and the browning of the crumbs.

Combine the breading mixture in a shallow dish.
Drain the swordfish from the oil marinade, but reserve the marinade.
Press the swordfish in the breading, then turn them over and press them into the crumbs on that side.
Place the fish on a parchment-lined pan. Drizzle half of the marinade oil over the fish.

Bake the fish for 4 minutes. Drizzle the remaining oil over the fish and bake for 4 minutes more. Pour the lemon juice over the fish and serve.
I served this entree with leftover Roasted Red Pepper Sauce Pasta and Sauteed Swiss Chard.