Roasted Swordfish with Bell Pepper
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Medium
This is one of my favorite weeknight dinners because it comes together in under an hour with minimal fuss. Swordfish is wonderfully meaty and holds up beautifully to roasting alongside colorful bell peppers and red onion, creating a complete meal on one pan. What I love most is that swordfish is packed with omega 3 fatty acids, which are fantastic for heart health. The beauty of this recipe is its simplicity: you just toss everything with olive oil, lemon, and fresh thyme, then let your oven do the work. It's impressive enough for guests yet easy enough for a busy Tuesday night.
Ella x
Ingredients
- 4swordfish steaks(6 oz each, about 1.5 inches thick)
- 2red bell pepper(cut into 1-inch strips)
- 1yellow bell pepper(cut into 1-inch strips)
- 1red onion(sliced into wedges)
- 4garlic cloves(minced)
- 5 tablespoonsextra virgin olive oil
- 2fresh lemon(zest and juice)
- 2 teaspoonsfresh thyme(dried thyme works too)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- 2 tablespoonsbalsamic vinegar
Detail level
Instructions
- 1
Preheat your oven to 400°F (200°C). Pat the swordfish steaks dry with paper towels and season both sides generously with sea salt, black pepper, and half of the fresh thyme.
Tip: Drying the fish ensures better browning and a crispy exterior when seared.
- 2
Toss the bell pepper strips and red onion wedges in a large bowl with 2 tablespoons of olive oil, salt, and pepper. Spread evenly on a baking sheet and place in the oven.
Tip: Roasting vegetables separately prevents them from steaming and helps them caramelize beautifully.
- 3
Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high heat until shimmering. Carefully place the swordfish steaks in the hot pan and sear for 3-4 minutes on each side until golden brown.
Tip: Don't move the fish around too much; let it develop a nice crust before flipping.
- 4
Transfer the seared swordfish to the oven rack above the vegetables and bake for 8-10 minutes until the fish is cooked through and flakes easily with a fork.
Tip: Swordfish is a dense fish, so check for doneness by inserting a fork into the thickest part.
- 5
While the swordfish finishes cooking, whisk together the remaining 1 tablespoon of olive oil, minced garlic, lemon zest, lemon juice, balsamic vinegar, and remaining thyme in a small bowl to create the dressing.
Tip: Make this dressing while cooking to have it ready to drizzle warm over the finished dish.
- 6
Once the vegetables are tender and slightly charred (about 18-20 minutes total), remove both the fish and vegetables from the oven.
Tip: The peppers should have some caramelized edges for deeper flavor.
- 7
Arrange the roasted bell peppers and onions on serving plates, place a swordfish steak on top of each portion, and drizzle generously with the lemon-garlic dressing.
Tip: Plate while everything is still warm to enjoy the full flavors and textures.
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