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Hi! I'm Ari, photographer and recipe developer behind Well Seasoned. As a former NYC chef, I'm spilling all my tips and tricks from the restaurant industry with you! To learn more about me click here.

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Baked fish with tomato confit on a plate

Baked Swordfish

Posted by: Ari Laing

One pan baked swordfish is the ultimate easy weeknight entrée that is healthy, light, and flavorful. Swordfish steaks bake slowly over white beans, fresh corn, tomato confit, and fresh herbs. Serve with lemon wedges, basil, and thinly sliced onion. Elegant enough for a date night in! GF, DF

recipe +-

Posted by: Ari Laing
Baked fish with tomato confit on a plate
Print Recipe
5 from 1 vote

Baked Swordfish

One pan baked swordfish is the ultimate easy weeknight entrée that is healthy, light, and flavorful. Swordfish steaks bake slowly over white beans, fresh corn, tomato confit, and fresh herbs. Serve with lemon wedges, basil, and thinly sliced onion. Elegant enough for a date night in!
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Dinner
Cuisine: American
Keyword: baked fish, cherry tomato confit, confit garlic
Servings: 2 servings
Calories: 511kcal
Author: Ari Laing

Equipment

  • 10" or 12" nonstick skillet

Ingredients

  • 2 swordfish steaks about ¾-1 lb, skin on or off
  • 1 (15.5 oz) can navy beans or other white beans
  • 1 ½ 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.

Nutrition

Calories: 511kcal | Carbohydrates: 18g | Protein: 37g | Fat: 33g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 112mg | Sodium: 740mg | Potassium: 1156mg | Fiber: 3g | Sugar: 6g | Vitamin A: 987IU | Vitamin C: 34mg | Calcium: 52mg | Iron: 3mg
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