Baked Swordfish
Baked swordfish steaks marinated in a sweet and tangy orange-ginger-soy glaze, offering tender, flavorful bites perfect for a quick, elegant seafood dinner.
Ingredients
Instructions
- Mix brown sugar, orange juice, ground ginger, and soy sauce well to create the marinade.
- Marinate the swordfish steaks in the refrigerator for 30 minutes.
- Preheat the oven to 400°F (200°C).
- Bake the marinated swordfish steaks in the oven for 6 to 8 minutes per 1/2 inch of thickness.
- Baste the fish halfway through with the remaining marinade during baking.
- No need to turn the fish during cooking.
Tips & Substitutions
For a sweeter glaze, consider adding a touch more brown sugar or even honey to the marinade. If you don't have fresh oranges, bottled juice can work, but fresh is always better for flavor. Ground ginger can be substituted with fresh ginger, just use a smaller amount. To add depth, try incorporating a splash of lime juice for a zesty twist.
Serving Suggestions
Serve the baked swordfish with a side of steamed vegetables or a light salad for a refreshing meal. It pairs beautifully with a quinoa pilaf or rice for added texture. A citrus salsa or avocado salad can complement the flavors nicely. For a complete meal, consider serving it alongside the Vegetable Beef Dish for a hearty option.
Storage & Reheating
Leftover baked swordfish can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish on a baking sheet and warm it in a preheated oven at 350°F (175°C) for about 10 minutes, or until heated through. Avoid microwaving to prevent it from drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Swordfish contains roughly 73 calories, with 4g protein, 14g carbohydrates, and 0g fat. Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen swordfish steaks for this recipe?
Yes, you can use frozen swordfish steaks, but it's best to thaw them in the refrigerator overnight before marinating. This ensures even cooking and better absorption of flavors. Make sure to pat them dry with a paper towel before marinating.
What can I substitute for soy sauce in the marinade?
If you're looking for a soy sauce alternative, try using tamari for a gluten-free option or coconut aminos for a soy-free alternative. Both will provide a similar umami flavor without the gluten.
How can I tell when the swordfish is done cooking?
The swordfish is cooked when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork. If you're unsure, use a meat thermometer for accuracy. The fish should look opaque and slightly moist when done.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).