Roasted Swordfish with Courgette
Prep
15 mins
Cook
25 mins
Servings
4
Difficulty
Easy
This is one of my favorite weeknight dinners because it comes together in under an hour and tastes like you've spent all day cooking. Swordfish is naturally rich in omega 3 fatty acids, which are wonderful for heart health, and it holds up beautifully to roasting without drying out. The courgettes soften perfectly alongside the fish, soaking up all those Mediterranean flavors from fresh thyme, oregano, and bright lemon. Best of all, everything roasts on one pan, so cleanup is practically nonexistent. Trust me, this elegant meal is far simpler than it looks.
Ella x
Ingredients
- 4swordfish steaks(6 oz each, about 1.5 inches thick)
- 3courgettes(cut into 1/4-inch half-moons)
- 4garlic cloves(minced)
- 5 tablespoonsextra virgin olive oil
- 3 tablespoonsfresh lemon juice
- 2 teaspoonsfresh thyme(or 1 teaspoon dried)
- 1 teaspoonfresh oregano(or 1/2 teaspoon dried)
- 1 teaspoonsea salt
- 1 teaspoonblack pepper
- 1 teaspoonlemon zest
- 355 mlcherry tomatoes(halved)
Detail level
Instructions
- 1
Preheat your oven to 400°F (200°C). Toss the sliced courgettes with 3 tablespoons of olive oil, half the minced garlic, thyme, oregano, and half the salt and pepper on a large baking sheet.
Tip: Spread the courgettes in a single layer to ensure even roasting.
- 2
Roast the courgettes for 15 minutes until they begin to soften and develop light golden edges.
- 3
While the courgettes roast, pat the swordfish steaks dry with paper towels and season both sides generously with the remaining salt and pepper.
Tip: Dry fish ensures better browning and a crispy exterior.
- 4
Heat the remaining 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering.
- 5
Sear the swordfish steaks for 3-4 minutes per side until they develop a golden crust. Transfer the seared fish to the baking sheet with the courgettes.
Tip: Don't move the fish during searing—let it sit undisturbed for better browning.
- 6
Scatter the remaining minced garlic and halved cherry tomatoes around the fish and courgettes on the baking sheet.
- 7
Drizzle everything with fresh lemon juice and return to the oven for 8-10 minutes until the swordfish is cooked through and flakes easily with a fork.
Tip: The swordfish should reach an internal temperature of 145°F (63°C).
- 8
Remove from the oven and garnish with fresh lemon zest and any additional fresh herbs before serving.
Tip: A squeeze of fresh lemon juice at the table enhances the Mediterranean flavors.
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