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Baked swordfish is moister than grilled or barbecued swordfish because when baked it retains its juices. There are different ways we do that in the South of Italy, here is my favourite.
Why Baked is better
Swordfish steak is often grilled or barbecued and served with sauces. In fact, like tuna, swordfish is a very meaty fish and tends to dry when cooked, so you need to add sauces.
I prefer to cook it in the oven and maintain its moisture covering it with some breadcrumbs or vegetables.
What part of the Swordfish
In my article: Swordfish Facts: Buying Fresh, Cooking Choices I explain how to find out if the swordfish is fresh and how to cook the different part of the fish. For baking, you can use the lower part to make a Swordfish wheel, and the upper part to make Baked Swordfish and Swordfish Braciolette. They are typical recipes from the South of Italy, my Mom’s best.
Swordfish braciolette is a traditional recipe from Calabria. It will take longer to make since you will have to roll each bite. They are perfect to serve for a buffet and you can fill them with cheese or herbs.
Baked Swordfish with breadcrumbs it is easier to make as it is just laid in the pan. Very similar flavours.
When you are at the fishmonger, you will have to ask for thinner slices if you want to make the braciolette.
The ingredients you need are:
- 16 oz swordfish steak
- 7 oz breadcrumbs
- 1/2 clove garlic
- 2 tbsp parmesan cheese
- 1 sprig parsley
- 4 tbsp Virgin Olive oil
- salt
- zucchini or lettuce (optional)
First prepare the breadcrumbs by mixing the parsley finely minced, parmesan and crushed garlic. I always have a bag ready in the freezer. to find out more you can read the article: One a month freezer meal prep
How to prepare it
To make Swordfish Braciolette
- To make the braciolette cut the slices of swordfish into strips and season with olive oil and salt.
- Coat them with the breadcrumbs and roll them putting a small amount of extra breadcrumbs inside each roll.
- Insert into skewers.
- Cook under the grill until golden, turning them on each side. It will take about 10 minutes per sides
To make Baked swordfish
- Cover the bottom of a pan with olive oil and sprinkle with the breadcrumbs
- Lay the swordfish steaks in the pan, seasoning with salt on each side
- Top with breadcrumbs and olive oil.
- Cook in a hot oven at 180C until golden
NOTE: You can also cover with thin slices of zucchini or lettuce leaves to keep it moist.
If you are making the Swordfish braciolette or the Baked Swordfish, leave your comment below I would like to hear from you. You can find more delicious ideas if you FOLLOW ME on Facebook, YouTube, Pinterest and Instagram or sign up to my newsletter.
Baked Swordfish and Braciolette
Ingredients
- 16 oz swordfish steak
- 7 oz breadcrumbs
- 1/2 clove peeled garlic cloves
- 2 tbsp Parmesan
- 1 sprig fresh parsley
- 4 tbsp extra virgin olive oil
- salt
- zucchini or lettuce (optional)
Instructions
- Prepare the breadcrumbs by mixing the parsley finely minced, parmesan and crushed garlic
To make Swordfish Braciolette
- To make the braciolette cut the slices of swordfish into strips and season with olive oil and salt.
- Coat them with the breadcrumbs and roll them putting a small amount of extra breadcrumbs inside each roll.
- Insert into skewers and cook under the grill until golden, turning them on each side.
- It will take about 10 minutes per sides
To make Baked swordfish
- Cover the bottom of a pan with olive oil and sprinkle with the breadcrumbs
- Lay the swordfish steaks in the pan, seasoning with salt on each side
- Top with breadcrumbs and olive oil.
- You can also cover with thin slices of zucchini or lettuce leaves to keep it moist.
- Cook in a hot oven at 180C until golden
I fell in love with swordfish in Sicily, many years ago! I haven’t had it in ages, but your recipe makes me want to go to the fish market asap! Looks fabulous!
Oh my that sounds lovely, I really miss good seafood so much!
I love seafood and this swordfish recipe looks so good. This certainly reminds me of holidays in Italy.
That breadcrumb coating sounds so nice with the extra flavours in it!
You’re right swordfish can be so tricky. It’s not a fish I typically prepare at home in fact. But this preparation looks interesting and might be a really fun dinner party feature!
Very helpful to read your tips about which part of the Swordfish you prefer to use and to ask for it to be sliced a little thinner than usual. I love the look of the finished dish, so one for me to bookmark!