# Sun-Kissed Mediterranean Swordfish: A Coastal Dream on Your Dinner Table

## Ingredients

• 4 swordfish steaks (about 6 oz each and 1-inch thick)
• ¼ cup extra virgin olive oil
• 3 tablespoons fresh lemon juice
• 4 cloves garlic, minced
• 2 tablespoons fresh oregano, chopped (or 2 teaspoons dried)
• 2 tablespoons fresh parsley, chopped, plus extra for garnish
• 1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
• 1 teaspoon lemon zest
• 1 cup cherry tomatoes, halved
• ½ cup Kalamata olives, pitted and halved
• ¼ cup capers, drained
• 1 small red onion, thinly sliced
• Salt and freshly ground black pepper to taste
• Lemon wedges for serving
• ¼ cup crumbled feta cheese (optional)

## Instructions

1. Preheat your oven to 400°F (200°C). Pat the swordfish steaks dry with paper towels and place them in a lightly oiled baking dish large enough to hold all steaks in a single layer.
2. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, parsley, thyme, lemon zest, salt, and pepper to create the marinade.
3. Pour about half of the marinade over the swordfish steaks, turning them to coat both sides. Let them marinate at room temperature for 15 minutes (no longer, as the acid in the lemon juice will begin to “cook” the fish).
4. While the fish marinates, in a medium bowl, combine the cherry tomatoes, Kalamata olives, capers, and red onion slices. Add the remaining marinade and toss to coat.
5. Arrange the tomato-olive mixture around the marinated swordfish steaks in the baking dish.
6. Bake in the preheated oven for 12-15 minutes, or until the fish is just cooked through and flakes easily with a fork. Be careful not to overcook, as swordfish can quickly become dry.
7. If desired, switch the oven to broil for the last 2 minutes to get a slight golden crust on top.
8. Remove from the oven and let rest for 5 minutes before serving.
9. Garnish with additional fresh parsley, crumbled feta cheese if using, and serve with lemon wedges on the side.

## The Magic of Mediterranean Cuisine

What sets Mediterranean cuisine apart is its emphasis on fresh, seasonal ingredients and simple preparation methods that allow the natural flavors to shine. This baked swordfish recipe embodies that philosophy perfectly. The combination of herbs – oregano, parsley, and thyme – creates a fragrant base that complements the meaty fish without overwhelming it. Meanwhile, the acidity from the lemon juice helps to tenderize the swordfish and brighten all the flavors.

The Mediterranean diet has long been celebrated not just for its incredible flavors but also for its health benefits. Swordfish is rich in protein and omega-3 fatty acids, while the olive oil provides heart-healthy monounsaturated fats. The colorful medley of tomatoes, olives, capers, and onions doesn’t just add visual appeal – it delivers a powerful punch of antioxidants, vitamins, and minerals. This dish is a perfect example of how delicious food can also be nourishing and wholesome.

## Tips for Perfect Mediterranean Baked Swordfish

Selecting the Best Swordfish: Look for swordfish steaks that are firm with a pinkish-tan or ivory color. Avoid any that appear dull, brown, or have dark spots. Fresh swordfish should have a clean, oceanic smell – never fishy. For sustainability reasons, try to choose North Atlantic or Pacific swordfish that has been harpooned or caught on handlines.

The Art of Not Overcooking: The number one rule when cooking swordfish is to avoid overcooking. Swordfish is lean and can quickly become dry if left in the oven too long. The fish is done when it just turns opaque and flakes easily with a fork, while still maintaining a hint of moisture. Think of it as cooking to medium rather than well-done. For 1-inch thick steaks, 12-15 minutes at 400°F is usually perfect.

Marinade Timing: While marinating typically improves flavor, with fish, especially in acidic marinades containing lemon juice, less is more. Fifteen minutes is the sweet spot – enough time to impart flavor without beginning to “cook” the fish ceviche-style, which can result in a tough texture after baking.

## Serving Suggestions

This Mediterranean Baked Swordfish creates a stunning centerpiece for any meal, but a few complementary sides can elevate it further. A classic Greek salad with cucumbers, tomatoes, red onion, and feta makes a refreshing accompaniment. For a starch component, consider lemon-herb roasted potatoes, a simple couscous pilaf, or crusty bread to soak up the delicious juices from the baking dish.

For wine pairing, reach for a crisp white like Assyrtiko from Santorini, a Spanish Albariño, or a Sicilian Grillo – all Mediterranean varieties that stand up beautifully to the bold flavors in this dish. If you prefer red, a light Pinot Noir or chilled Beaujolais would also complement the meal without overpowering the delicate fish.

## Make It Your Own

The beauty of Mediterranean cooking lies in its adaptability. Feel free to customize this recipe based on what’s fresh and available to you. No swordfish? Mahi-mahi, halibut, or tuna steaks make excellent substitutes. If you’re not a fan of olives, try roasted bell peppers instead. Add artichoke hearts or sun-dried tomatoes for an additional Mediterranean touch. For a spicier version, incorporate some crushed red pepper flakes into the marinade.

For a complete one-pan meal, add par-boiled baby potatoes to the baking dish alongside the fish. They’ll absorb the flavorful marinade and roast to perfection while the fish cooks. You can also transform this into a stunning pasta dish by serving the fish and its accompanying tomato-olive mixture over al dente linguine or orzo.

Whether you serve this Mediterranean Baked Swordfish for a special occasion or a simple weeknight dinner, it’s sure to transport you to the sunny shores of the Mediterranean with every bite. The combination of meaty swordfish, vibrant vegetables, and aromatic herbs creates a meal that’s both satisfying and light – the perfect balance that makes Mediterranean cuisine so beloved worldwide. Enjoy this taste of coastal living, no passport required!