Roasting fish in the oven is a nice way to prepare it. Searing, sauteing or grilling either on a stove top or outdoor grill are more popular ways of cooking fish, but roasting it creates some of the same delicious qualities as roasting vegetables or meat in the oven. When you roast protein, there are two-ways to go – either low and slow or hot and fast. Cooking low and slow for 30 minutes offers a mild concentrated flavor to fish, while roasting hot and fast, locks in the moisture quickly, and provides the option to cook vegetables alongside with similar cooking times.
Swordfish is a mild white fish that sometimes gets a bad rap for having too much mercury, but if fish are larger in size, they run the risk of higher mercury. For me, this is no reason to cut out this great protein source because fish is not only lighter in calories and fat than animal protein, but it’s also faster to prepare in so many delicious ways.
Fennel, white beans and olives are Mediterranean ingredients that pair nicely with Swordfish. After roasting, this flaky white fish, vegetables and legumes remind me of dining in Sicily where Swordfish is eaten in great quantities because it’s so abundant. This past October on my trip to Sicily – I just couldn’t get enough fresh seafood, and Swordfish either served sashimi-style or cooked to perfection was what I truly enjoyed.
In this recipe, my herby sauce to spoon over the top brings the whole meal together, as does a nice glass of white wine served alongside. Another great thing about this meal is that the entire dinner can be made in less than 30 minutes, which makes it great for weeknights or weekends.
3-4 Swordfish fillets, about 1 1/2 pounds
2 fresh fennel bulbs, core removed – then sliced
1 cup Kalamata olives, pitted
14 ounces canned white beans
1 lemon, divided
10 mint leaves
1/4 bunch of cilantro
1/2 clove garlic
salt & pepper
- Preheat oven to 375 degrees. Drizzle sheet pan with 1 tablespoon olive oil. Place fennel on pan and toss with oil, then sprinkle with salt and pepper. Place in the oven to roast for 20 minutes.
- Push fennel around edges and place Swordfish in center. Drizzle with oil and sprinkle with salt and pepper. Place in oven to cook for 15 minutes.
- While fish is cooking, in a food processor, add mint leaves, cilantro, garlic, juice of 1/2 lemon and a pinch of salt and pepper. Puree until coarsely chopped. While processor is running, drizzle in 1/4 cup olive oil. Remove herb mixture and place in bowl, set aside.
- Remove fish from oven, add beans and olives to edges of fish, toss with fennel. Place back in oven to warm with fish for 5 minutes.
- Remove fish and vegetables from oven. Serve with herb sauce. Enjoy!