Baked Swordfish with Lemon and Capers

Baked Swordfish with Lemon and Capers recipe videos

Baked Swordfish with Lemon and Capers is a savory Mediterranean dish featuring thick, meaty swordfish steaks baked with bright lemon slices, briny capers, and often garlic or herbs. It's a simple yet elegant preparation that highlights the fish's firm texture and rich flavor. The dish is widely popular in coastal regions of Italy, Greece, and other parts of the Mediterranean.

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🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, particularly omega-3 fatty acids, while being very low in carbohydrates. A typical serving (about 6 ounces of fish) provides a good source of selenium, niacin, and vitamin B12, and generally contains around 300-400 calories, depending on added oil or butter.

Nutrition breakdown

Calories	290 kcal
Protein	34 g
Carbs	3 g
Fat	15 g
Fiber	1 g
Sugar	1 g
Sodium	480 mg
Potassium	450 mg
Selenium	65 µg
Vitamin B12	2.1 µg
Niacin (B3)	10 mg
Phosphorus	320 mg
Omega-3 (EPA+DHA)	800 mg
Vitamin D	3 µg
Magnesium	40 mg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

Swordfish is a popular choice for this preparation because its dense, steak-like texture holds up well to baking without falling apart, making it a satisfying 'meaty' alternative to more delicate fish. The combination of lemon and capers is a classic flavor profile in Mediterranean cooking, used to cut through the richness of oily fish and add a bright, savory depth.