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Baked Swordfish

Baked swordfish is a simple and healthy fish entree that you can prepare in only 20 minutes. Perfect for quick and easy weeknight dinners.
Prep Time5 mins
Cook Time14 mins
Total Time19 mins
Course: Dinner
Cuisine: American
Keyword: healthy fish dinner, keto, low carb, swordfish
Servings: 4
Calories: 265kcal


  • 4 swordfish fillets
  • 1 teaspoon paprika
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • teaspoon red pepper flakes
  • 1 teaspoon parsley
  • ½ teaspoon garlic powder
  • 2 teaspoon olive oil


  • Preheat the oven to 400 F / 200 C.
  • Coat the swordfish with olive oil, and season well on all sides.
  • Warm a grill pan or cast iron pan on medium heat. Add the swordfish, and cook for about 2 minutes on either side, until the surface is lightly golden or brown.
  • Place the pan in the oven, or transfer the swordfish to an oven safe baking dish. Bake the swordfish for about 10 minutes, or until the fillets are cooked through and are white throughout.
  • Remove the fish from the oven, and serve it warm.



  • If you don't want to pan sear the swordfish first, you can season them and place them directly in the oven. Bake them for about 20 minutes, or until they are cooked throughout.
  • Store leftover swordfish in a refrigerator for 3-4 days.


Calories: 265kcal | Carbohydrates: 1g | Protein: 34g | Fat: 13g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 112mg | Sodium: 430mg | Potassium: 722mg | Fiber: 1g | Sugar: 1g | Vitamin A: 265IU | Vitamin C: 2mg | Calcium: 10mg | Iron: 1mg