Balsamic Baked Swordfish Italian-Style

Here is a new fish recipe you are going to love, and it’s not just for the Summer.

It’s tasty, easy and quick to make, but also low calorie and nutritious. Add this to your tasty healthy dinners list. Those make keeping fit super easy, because you are eating tasty food that’s not boring, which keeps you going.

Intrigued to see the recipe, and make it?

Keep reading.

I am sharing that soon, but first let me answer a few common questions around swordfish.

Do you eat the dark part of swordfish?

The dark part of the swordfish, often called the bloodline, is edible, but it has a stronger flavor that some people find too fishy. Removing it before cooking can result in a milder, cleaner taste. I personally don’t eat that.

How should swordfish be cooked?

Swordfish is a versatile fish that can be cooked in several ways, including grilling, broiling, baking, or pan-searing. Because of its firm texture, it holds up well to different cooking methods. However, as it’s a lean fish, care must be taken not to overcook it, which could cause it to become dry.

I am someone who likes to overcook fish. I always bake it for at least 30 minutes, but it never gets dry. The key is to keep the temperature on the low side. I bake mine at 180 degrees Celsius. I also serve it immediately, with some EVOO and lemon juice or balsamic vinegar of Modena, when I am not following a particular recipe.

 

Is all swordfish high in mercury?

Swordfish is among the types of fish that are known to contain higher levels of mercury. The levels can vary based on the size, age, and location of the fish. With that in mind, it’s generally recommended to consume swordfish in moderation, especially for pregnant women or young children.

I eat swordfish once a month on average.

 

 

What does swordfish taste like compared to salmon?

Salmon has a stronger, more distinctive flavor compared to the mild, slightly sweet flavor of swordfish. Texture-wise, swordfish is firmer and meatier, whereas salmon has a buttery, tender texture when cooked. Both are delicious and can be prepared in a variety of ways depending on personal preference.

 

Baked Swordfish Recipe With Balsamic Vinegar

It’s about time we make this delicious balsamic swordfish, isn’t it?

Here’s the full recipe. Feel free to follow the steps on your screen, or print it out.

Let me know how you like it.

Balsamic Swordfish with Olives

Craving a new Mediterranean fish dish for Summer? Try this Italian balsamic swordfish with olives. It's healthy, quick and tasty.

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Prep Time 15 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr

Servings: 2 people

Course: Main Course

Cuisine: Italian

Calories: 500

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

• 2 slices swordfish
• 20 cherry tomatoes
• 3 cloves garlic
• Belmorso Extra Virgin Olive Oil 1 lt
• Belmorso IGP Balsamic Vinegar of Modena
• salt, pepper, thyme
• 15 Pitted Black Olives in Brine or as many as you want

Equipment

• 1 chopping board
• 1 chopping knife
• 1 medium pan
• 1 medium large baking dish
• kitchen foil
• 1 silicone spoon
• 1 tablespoon

Method

 

1. Mince the garlic and add to pan.
2. Cut the cherry tomatoes in half and add to pan.
   
3. Add the pitted black olives. Feel free to add a mix of black and green olives.
   
4. Drizzle the Belmorso EVOO, about 2 tablespoons, and let them sauté over medium heat.
5. Season with salt, pepper and thyme.
6. Add the new Belmorso IGP balsamic vinegar of Modena, about 2 tablespoons, and leave to sauté for a few more minutes.
7. Rinse the swordfish, add to baking dish, on top of aluminium foil (or not, if you don't like to use that).
8. Top with the balsamic cherry tomatoes you just cooked.
   
9. Bake the swordfish for 35 minutes.
   
10. Serve with some roasted potatoes or steamed/grilled veggies, with an extra drizzle of the balsamic. Buon appetito. What a tasty and healthy meal!
    

Nutrition

Calories: 500kcal

Notes

The above calories do not include any side potatoes, vegetables, or other dishes - just the balsamic swordfish.

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Try These Other Fish Recipes

Whether you love fish, or balsamic, these recipes should tickle your fancy. Which are you going to try first?

Another recipe with swordfish: Black Squid Spaghetti with Swordfish

More balsamic fish recipes: Tuna Steak with onions & white balsamic vinegar

A simple but tasty fish recipe: Italian Poached Salmon in the Oven