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Swordfish baked in parchment with vegetables

17/11/2023

Swordfish baked in parchment with vegetables is a light, tasty, and very healthy dish. Let’s see how to prepare it together.

Ingredients

  • 4 swordfish steaks
  • 2 zucchini
  • 2 carrots
  • 1 fennel
  • 1 lemon
  • Extra virgin olive oil
  • Salt
  • Pepper
  • Fresh parsley
  • 1 clove of garlic
  • Parchment paper

Preparation

  1. Preheat the oven to 200°C (400°F).
  2. Wash the vegetables. Slice the zucchini and carrots into sticks and the fennel into thin slices.
  3. Rub the swordfish steaks with some oil, salt, and pepper.
  4. On a work surface, lay out a sheet of parchment paper. In the center, place a handful of vegetables, then place a swordfish steak on top of the vegetables.
  5. Add chopped parsley, a crushed garlic clove, and a few lemon slices on top of the fish.
  6. Close the parchment paper by folding it in a way that it seals well, but leave some space inside to allow for the steaming to occur.
  7. Repeat the process for each swordfish steak.
  8. Arrange the packets on a baking tray and bake for about 20-25 minutes, depending on the thickness of the swordfish steaks.
  9. Once cooked, remove the packets from the oven and let them rest for a couple of minutes before opening them (be careful of the hot steam that will escape).

For an all-Italian touch, you might add a drizzle of raw oil before closing the parchment and replace the parsley with fresh basil for a more Mediterranean aroma.

Curiosity

Swordfish is appreciated for its firm flesh and delicate flavor. It is mainly fished in tropical and subtropical seas and, in Italy, it is highly sought after for preparing delicious Mediterranean-style main courses. Also, parchment baking is a surprising cooking technique that allows the flavors to blend perfectly without losing the nutritional properties of the food.

Swordfish baked in parchment with vegetables