Baked Swordfish Manzanillo

Jun 04, 2023June 4, 20230 1

Baked Swordfish Manzanillo recipe for a healthy and flavorful dinner

by The Chefin Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

330

Sugar

Fat

21g

Baked Swordfish Manzanillo is a delicious and healthy meal that is perfect for any night of the week. With a combination of fresh herbs, juicy tomatoes, and a squeeze of lime, this recipe is sure to please everyone at the dinner table. Swordfish is a flavorful fish that is high in protein and low in calories, making it an excellent choice for a healthy and satisfying meal. So why not try this delicious recipe tonight and experience the taste and health benefits of swordfish for yourself?

Instructions

1.	Preheat oven to 450°F.
2.	Sprinkle salt and pepper onto both sides of swordfish steaks.
3.	Heat olive oil over medium-high heat in a large ovenproof skillet.
4.	Add swordfish and cook for 3-4 minutes on each side until browned.
5.	Top swordfish with sliced green onion, chopped parsley, and chopped tomato.
6.	Transfer skillet to oven and bake swordfish for 10-15 minutes, until fully cooked.
7.	Serve with a wedge of lime for added flavor.

PROS

Baked Swordfish Manzanillo is a delicious and healthy meal that is high in protein and low in calories.

The combination of herbs and spices with juicy swordfish make it a flavorful and satisfying dinner that the whole family can enjoy.

CONS

Swordfish is a type of fish that contains high levels of mercury, which can be harmful if consumed in large quantities.

It should be enjoyed in moderation, especially by pregnant women and young children.

HEALTH & BENEFITS

Swordfish is an excellent source of protein, vitamin D, and omega-3 fatty acids, all of which are essential for maintaining a healthy diet.
The antioxidants found in the herbs and spices used in this recipe can help to protect against inflammation and disease.

	4 swordfish steaks
	1 1/2 teaspoons salt
	1/8 teaspoon pepper
	6 tablespoons olive oil
	1/2 cup sliced green onion
	chopped parsley
	chopped tomato
	lime wedge