Tender, Juicy Swordfish Steaks with Summery Tomatoes
This one-pan baked swordfish is the perfect balance of ease and flavor, requiring minimal prep while delivering a light yet satisfying meal. It highlights some of our favorite summer ingredients—sweet corn, juicy tomato confit, and fragrant fresh herbs—all coming together effortlessly.
Ideal for a hands-off date night, this dish lets you simply toss everything into a skillet and let the oven do the rest, giving you more time to relax and enjoy!
Why I Love This Recipe
- This one-pan meal keeps things simple—no need to pre-sear the fish!
- It also makes great use of leftovers, featuring our go-to confit tomatoes, which add incredible flavor with minimal effort.
- Plus, it’s budget-friendly—while swordfish can be pricey, the rest of the ingredients are affordable, making it an easy way to enjoy a high-quality meal without breaking the bank!
If you love swordfish as much as we do, be sure to try my Sicilian-inspired pan-seared swordfish with olive relish, baked swordfish fillets with tomatoes, or my juicy grilled swordfish skewers next! Or check out all of my easy restaurant-worth seafood recipes!
Ingredients For Baked Swordfish
To make this oven-baked swordfish with tomatoes and corn, you’ll start with thick, meaty swordfish steaks as the star of the dish. For a hearty, satisfying base, canned white beans—like navy beans—get rinsed and tossed in. The magic really comes from leftover tomato and garlic confit, along with its flavorful infused oil, which adds incredible depth.
Fresh corn brings a touch of sweetness, while a mix of dried oregano, fresh thyme, and basil adds layers of herbaceous flavor. A sprinkle of Kosher salt and black pepper keeps everything balanced. When it’s time to serve, thinly sliced red onion adds a bit of bite, lemon wedges brighten things up, and a final sprinkle of flaky sea salt ties it all together.
If you don’t want to make confit tomatoes, you can of course use raw cherry or grape tomatoes and a few cloves of peeled garlic in its place, but it won’t have the same intense flavor.
How To Bake Swordfish
- Season the swordfish. Preheat an oven to 300F. Pat the swordfish steaks dry with a paper towel, then season lightly on both sides with ½ tsp Kosher salt and ¼ tsp freshly ground black pepper.
- Rinse the beans. Drain and rinse 1 (15.5 oz) can of white beans.
- Assemble the dish. Grab a 10″ or 12″ nonstick skillet, then begin layering the ingredients. Add rinsed beans, cherry tomato confit, corn, and ½ tsp dried oregano to the pan, then toss to combine. Place the seasoned swordfish steaks on top, then scatter fresh thyme sprigs on top.
- Bake the fish. Place the skillet in a preheated oven then bake for 30 minutes or until an internal temperature of 130-135°F is reached for the swordfish.
- Serve immediately. Discard thyme, then garnish with fresh basil, thinly sliced onion, a sprinkle of flaky sea salt, and a few lemon wedges.
I recommend the Thermapen MK4 to check for doneness on all meats!
Tips For The Best Baked Fish
- Use a nonstick skillet so that the beans and tomatoes don’t burn or stick to the bottom of the pan.
- Leave the swordfish skin on to help keep the fish tender and moist throughout cooking.
- If you are sensitive to raw red onion, I recommend mincing it instead of thinly slicing so you still get that crunch without as intense of an onion flavor. Alternatively, you can substitute the red onion with thinly sliced scallions.
- Don’t leave out the fresh basil or lemon wedges at the end. They add a beautiful brightness to the baked swordfish!
Did You Know?
Swordfish is one of the meatiest fish, loved for its mild flavor and incredible texture. It’s delicious with simple preparations—just a quick grill and a squeeze of lemon bring out its best! If you’re new to cooking with swordfish, you may have a few questions. I’ve tried to address some of them below:
- The dark red patches on swordfish steaks, known as the bloodline, are muscle rich in myoglobin. While safe to eat, they have a stronger, fishier flavor, so many prefer to remove them either before or after cooking.
- Swordfish skin is edible but has a rubbery texture, unlike crispy salmon skin. It’s best to leave it on while cooking to keep the fish moist, then simply remove it before serving if desired.
- You can pretty much always use frozen swordfish in place of fresh, just be sure to thaw completely before cooking, then pat dry with paper towels.
- The internal temperature of cooked swordfish should register between 130-135°F.
Wine Pairings!
As part of my Date Night In series, I’m offering up a few wine suggestions to serve alongside. The white beans add a meaty texture, but the acidity from the tomatoes and lemon — along with the natural flavor profile and hearty texture of swordfish — gives me a strong preference for white wine.
Try pairing this with Chardonnay or Sancerre, both with a vibrant acidity to match the tomatoes. I also wouldn’t say no to a Provence rosé.
For red wine lovers, Pinot Noir will go nicely!
Guys, run, don’t walk — get all the ingredients you need to pull this together tonight, because this meal is ridiculously flavorful, simple to make, and sure to impress with minimal effort. Don’t forget the wine!!
If you make this Baked Swordfish, please let us know by leaving a review and rating below!
For a similarly easy seafood recipe, be sure to try our insanely delicious Slow Baked Steelhead Trout next!
And make sure to sign up for our newsletter and follow along on Instagram, TikTok, YouTube, Pinterest, and Facebook for more Well Seasoned recipes! Don’t forget to tag us on social channels when you make a recipe at #wellseasonedstudio and upload your photos below! We love seeing what you’re up to in the kitchen!
For more seafood recipes, check out the following:
Tell Us What You Think!
If you make this recipe, don’t forget to leave a review and rating—we value your feedback and it helps us keep creating (and sharing!) free recipes. Your support means the world!
Rate this Recipe
Oven-Baked Swordfish with Tomatoes & Corn
Equipment
Ingredients
- 2 swordfish steaks about ¾-1 lb, skin on or off
- 1 (15.5 oz) can navy beans, or other white beans
- 1½ cups leftover cherry tomato and garlic confit, plus 3 Tbsp olive oil from confit
- 1 ear fresh corn, removed from cob
- ½ tsp dried oregano
- ½ tsp Kosher salt
- ¼ tsp freshly ground black pepper
- 6 sprigs fresh thyme
- ¼ small red onion, thinly sliced
- Fresh basil, for serving
- Lemon wedges, for serving
- Flaky sea salt, for serving
Instructions
- Season the swordfish. Preheat an oven to 300F. Pat the swordfish steaks dry with a paper towel, then season lightly on both sides with ½ tsp Kosher salt and ¼ tsp freshly ground black pepper.
- Rinse the beans. Drain and rinse 1 (15.5 oz) can of white beans.
- Assemble the dish. Grab a 10" or 12" nonstick skillet, then begin layering the ingredients. Add rinsed beans, cherry tomato confit, corn, and ½ tsp dried oregano to the pan, then toss to combine. Place the seasoned swordfish steaks on top, then scatter fresh thyme sprigs on top. Drizzle with 3 Tbsp olive oil (either from the tomato confit or extra virgin).
- Bake the fish. Place the skillet in a preheated oven then bake for 30 minutes or until an internal temperature of 130-135F is reached for the swordfish.
- Serve immediately. Discard thyme, then garnish with fresh basil, thinly sliced onion, a sprinkle of flaky sea salt, and a few lemon wedges.
Notes
- Use a nonstick skillet so that the beans and tomatoes don’t burn or stick to the bottom of the pan.
- Leave the swordfish skin on to help keep the fish tender and moist throughout cooking.
- If you are sensitive to raw red onion, we recommend mincing it instead of thinly slicing so you still get that crunch without as intense of an onion flavor. Alternatively, you can substitute the red onion with thinly sliced scallions.
Let us know your thoughts!