Swordfish in the oven

Prepare delicious fish for a family or romantic dinner! Swordfish in the oven is very tasty and appetizing. Juicy fish, crispy crust. Baked fish turns out to be much healthier than fried. Swordfish is ideal for cooking in this way - in the oven, as it does not tend to fall apart. A salad of fresh vegetables perfectly complements this fish dish.
MarinaAuthor avatar
The author of the recipe

Composition / ingredients

servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 53 % 10 g
Fats 26 % 5 g
Carbohydrates 21 % 4 g
128 kcal
GI: 50 / 0 / 50

Cooking method

Cooking time: 25 min

Turn on the oven to warm up to 200 degrees Celsius, and at this time we start cooking. First we prepare the ingredients:

- wash the fish and blot it with napkins to get rid of excess moisture, cut it into two parts, put it in a suitable container for now,

- my parsley (we use only leaves, without stalks), spread on a paper towel, get wet, then finely chop,

- salted capers are rinsed,

- peel the garlic, then three cloves on a fine grater (or very finely cut with a knife),

- my zucchini and three on a coarse grater, there is no need to peel the vegetable if it is young,

- my tomatoes and cut in half,

- lemon cut into large slices.

So, the ingredients are prepared - we proceed directly to the cooking process:

- the bread is crushed into coarse crumbs using a blender or food processor, after which we add parsley, two-thirds of capers, grated garlic, lemon peel and half of olive oil to it. Grind everything together again until everything is mixed, but you do not need to turn the products into puree,

- add ground black pepper to the mass in the bowl of the blender (food processor), it will be ideal to grind it immediately, since freshly ground it will give a special flavor to the finished dish. You can do this with a special mill or just a mortar and pestle,

- lightly grease the baking dish with olive oil, put the pieces of fish in it,

- put the mixture from the blender bowl on top of the fish, distributing evenly, then press lightly on top, leveling,

- put the mold in the oven to bake for 10 minutes - until the fish is fully cooked. The crumb should also bake well, become ruddy,

- combine together grated zucchini, tomatoes cut in half, remaining capers, additional parsley, pre-washed and chopped. Salt, pepper, and season the salad with the remaining olive oil and lemon juice,

- we arrange the salad on serving plates, lay out the fish, decorate with lemon slices and serve to the table.

Bon appetit!

Calorie content of the products possible in the composition of the dish

  • Lemon - 16   kcal/100g
  • Lemon zest - 47   kcal/100g
  • Garlic - 143   kcal/100g
  • Ground black pepper - 255   kcal/100g
  • Parsley greens - 45   kcal/100g
  • Canned capers - 23   kcal/100g
  • Capers - 23   kcal/100g
  • Bread "darnitsky" - 206   kcal/100g
  • Premium wheat flour bread - 254   kcal/100g
  • Wheat flour bread of the 1st grade - 226   kcal/100g
  • Wheat flour bread of 2 grades - 220   kcal/100g
  • Wheat bread made from coarse flour - 250   kcal/100g
  • Rye bread from floured flour - 189   kcal/100g
  • Rye bread from wallpaper flour - 181   kcal/100g
  • Protein bran bread - 182   kcal/100g
  • Wheat protein bread - 242   kcal/100g
  • Grain bread - 231   kcal/100g
  • Bread "doctor" - 232   kcal/100g
  • Bread "Orlovsky" - 211   kcal/100g
  • Ukrainian bread - 213   kcal/100g
  • Simple loaf - 248   kcal/100g
  • Loaf of premium flour - 265   kcal/100g
  • City rolls made of grade I flour - 254   kcal/100g
  • City bun - 261   kcal/100g
  • Sweet bun - 252   kcal/100g
  • Plain steering wheels - 336   kcal/100g
  • Bread - 254   kcal/100g
  • Salt - 0   kcal/100g
  • Lemon juice - 16   kcal/100g
  • Olive oil - 913   kcal/100g
  • Cherry tomatoes - 15   kcal/100g
  • Lemon peel - 47   kcal/100g
  • Swordfish - 172   kcal/100g
  • Zucchini - 16   kcal/100g

Similar recipes