Baked Swordfish with Tomato and Olives

Baked Swordfish with Tomato and Olives recipe videos

Baked Swordfish with Tomato and Olives is a hearty, Mediterranean-inspired dish featuring thick swordfish steaks roasted with a vibrant sauce of tomatoes, briny olives, capers, and herbs. It's a classic preparation often associated with coastal Italian and Greek cuisines, celebrating fresh seafood and bold, simple flavors.

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🍽️ Nutrition at a glance

This dish is a high-protein, moderate-fat meal with very few carbohydrates, making it a nutrient-dense option. A typical serving provides a substantial amount of lean protein, heart-healthy fats, and key minerals like selenium and potassium, with a calorie range of approximately 350-450 kcal.

Nutrition breakdown

Calories	400 kcal
Protein	38 g
Carbs	8 g
Fat	24 g
Fiber	3 g
Sugar	4 g
Sodium	650 mg
Selenium	70 mcg
Potassium	600 mg
Vitamin B12	3.2 mcg
Niacin (B3)	12 mg
Phosphorus	350 mg
Vitamin C	15 mg
Iron	2.5 mg
Vitamin K	8 mcg

Per 1 swordfish steak with sauce (approx. 220 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a staple in Mediterranean diets, which are renowned for their health benefits. Nutritionally, the combination of omega-3-rich swordfish and antioxidant-packed tomatoes and olives creates a synergistic meal that supports heart and brain health.