Baked Swordfish with Lemon
The following recipe, video, and photography were provided by Alissa DiSanto of Sauced By Sunday.
If you’re looking to add more seafood to your weekly recipe repertoire, this Baked Swordfish with Lemon is an approachable recipe that can be served for a weeknight meal or special occasion.
Seafood is a great entree to incorporate into your dinnertime routine because it’s loaded with healthy protein and fat to keep you full and nourished! It’s also extremely easy to prepare with the right recipe and adapts well to a variety of flavors!
For those who love the meaty texture of a steak, you’ll enjoy the richness swordfish. Otherwise known as “the steak of the sea,” swordfish is a dense fish that will fill your belly and satisfy your taste buds.
Heinen’s Seafood Department has the freshest selection I’ve ever seen in a grocery store. It’s the closest I’ve found to a fresh fish market in the Midwest. Paired with lemon, rosemary, and white beans for added flavor, texture, and nutritional value, this seafood supper is baked and on the table in just over 30 minutes.
Why You’ll Love this Recipe
- You don’t have to search far for high quality seafood. Thanks to Heinen’s commitment to sourcing the freshest selection of seafood, you don’t need to live near an ocean to enjoy premium fish. Delivered to their stores six days a week, Heinen’s fresh seafood case is the place to go when you’re craving swordfish or any fillet from the sea. Heinen’s Seafood Department also offers frozen swordfish fillets for an incredible value, so if you’re worried about the shelf life of fresh fish, grab a bag to keep in your freezer.
- It’s filling and refreshing. The dense texture of the swordfish and the rich fiber of the white beans makes this dish incredibly filling, but the vibrant lemon flavors offer a refreshing balance that will leave your taste buds begging for another bite.
- You can serve it on a weeknight or for a special occasion. Easy to prepare in under an hour, this dish would make a delicious weeknight dinner, or an impressive entree with complex flavors for special celebrations.
Baked Swordfish with Lemon
Servings: 4
Ingredients
- 4 6 oz. swordfish steaks
- 3 garlic cloves, sliced
- Zest and juice of 1 lemon
- 5 fresh rosemary sprigs
- Sea salt and pepper
- ¼ cup + 2 Tbsp. Heinen’s extra virgin olive oil
- 2 shallots, diced
- 1 15 oz. can Heinen’s cannellini beans, drained and rinsed
- ¾ cup Heinen’s vegetable stock
- Pinch of Heinen's crushed red chili pepper, optional
- 1 lemon, sliced for garnish
Instructions
- Combine the olive oil, lemon zest and juice, sliced garlic, rosemary, salt, and pepper in a bowl or shallow dish. Add the swordfish and toss, ensuring both sides are fully coated in the marinade.
- Preheat the oven to 350°F.
- While the oven is preheating, warm a cast iron pan or oven-safe skillet over medium heat. Add 2 tablespoons of olive oil, the shallots, salt, and a pinch of red pepper flakes. Cook for 2-3 minutes, or until the shallots begin to turn translucent.
- Add the beans to the pan. Using a fork, smash a third of the beans, creating a creamy stew-like consistency.
- Season the beans with salt and pepper. Add the vegetable stock and stir to combine. Lay the marinated swordfish overtop of the bean and shallot mixture. Pour any extra marinade on top of the swordfish. Top each swordfish steak with a lemon slice.
- Bake for 10-12 minutes, or until the fish flakes easily with a fork.
- Serve by spooning the bean mixture on the bottom of the plate and topping it with the swordfish. Serve with sautéed spinach or a simple arugula salad and lemon wedges.
