Some recipes are born in the kitchen; others begin on a sun-drenched island in the middle of the Mediterranean. This Mediterranean Baked Swordfish is both — inspired by a lingering lunch I enjoyed on Lipari, one of Sicily’s Aeolian Islands where capers grow wild and the seafood is as fresh as the sea breeze. I remember sitting in a colourful trattoria, enjoying a simple grilled fish dish dotted with tangy capers and cherry tomatoes.
But surprisingly, the version I made at home might just be even better.
I was at Rufus King Seafoods, my go-to local fishmonger, when Steph, the knowledgeable and ever-helpful store owner, handed me two gleaming swordfish steaks and said, “Why not try baking them with Mediterranean flavours?” I took her advice, and the result was spectacular.
The swordfish, caught just off the coast near Mooloolaba, was immaculately fresh – firm, meaty and subtly sweet. When paired with briny olives, juicy cherry tomatoes, lemon, garlic, and those iconic Lipari-style capers, it created a dish that was both elegant and deeply comforting. This is coastal Australia meets southern Italy – on a plate.
Why You’ll Love This Mediterranean Baked Swordfish Recipe
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Locally sourced: Features fresh swordfish from Mooloolaba via Rufus King Seafoods
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Healthy and easy: Under 30 minutes from prep to plate
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Sicilian-inspired: Bursting with Mediterranean essence
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Perfect for entertaining or a midweek treat
Everything you need for a Mediterranean feast – fresh Mooloolaba swordfish, cherry tomatoes, olives, capers, herbs and lemon for bold coastal flavour.
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Locally caught Mooloolaba Swordfish from Rufus King, Ashgrove.
Frequently Asked Questions
Can I use another fish instead of swordfish?
Yes. Try mahi-mahi, tuna, or even firm snapper fillets. Just adjust cooking times accordingly.
Can I make this dish ahead of time?
You can marinate the fish a few hours ahead, but for best texture, bake it fresh before serving.
Are Lipari capers easy to find in Australia?
Look for them at gourmet delis or online from specialty Italian food suppliers, or just find capers at the supermarket.
Mediterranean Baked Swordfish
Inspired by a Sicilian seaside lunch, this baked swordfish is packed with Mediterranean flavour. Fresh Mooloolaba swordfish is baked with cherry tomatoes, olives, capers and lemon for a vibrant, easy seafood dish that’s ready in under 30 minutes.
Ingredients
- 2 swordfish steaks (about 180–200g each, 2–3 cm thick)
- 2 tbsp extra virgin olive oil
- 1 clove garlic, finely chopped
- Zest of 1 lemon
- Juice of ½ lemon
- 1 tsp dried oregano
- ½ tsp sea salt
- Freshly ground black pepper, to taste
- 1 cup cherry tomatoes, halved
- ½ cup Kalamata olives, pitted
- 1 small red onion, thinly sliced
- 1 tbsp capers, rinsed
- 2 tbsp chopped flat-leaf parsley
- Lemon wedges, to serve
Instructions
- Preheat the oven to 200°C (180°C fan-forced).
Line a baking tray with baking paper or lightly oil a ceramic baking dish. - Marinate the fish:
In a small bowl, mix olive oil, garlic, lemon zest and juice, oregano, salt and pepper. Place the swordfish in the baking dish and spoon the marinade over both sides. Let it sit for 10 minutes while you prep the vegetables. - Add the Mediterranean mix:
Scatter cherry tomatoes, olives, onion and capers around and on top of the fish. Drizzle a little extra olive oil over everything. - Bake:
Bake uncovered for 18–25 minutes, depending on the thickness of your fish, or until the swordfish is opaque and flakes easily with a fork. Don’t overcook—swordfish can become dry. - Finish and serve:
Sprinkle with fresh parsley and serve with lemon wedges. This dish pairs beautifully with couscous, crusty bread, or a simple rocket salad.
Nutrition Information:
Yield:
2Serving Size:
1Amount Per Serving: Calories: 502Total Fat: 30gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 23gCholesterol: 83mgSodium: 1075mgCarbohydrates: 35gFiber: 6gSugar: 20gProtein: 28g
Eatdrinkandbekerry.net offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only.
The Perfect Side: Rocket Salad with Lemon & Parmesan
This zesty rocket salad is the ideal companion to Mediterranean baked swordfish. Its peppery bite, fresh lemon dressing, and salty parmesan cut through the richness of the fish, balancing each mouthful beautifully. Quick to prepare and full of texture, it brings a burst of green to your plate and a touch of Sicilian-style simplicity to your meal.
Simple Rocket Salad with Lemon & Parmesan
Peppery, crisp and effortlessly elegant, this rocket salad is the ultimate sidekick for Mediterranean mains. Tossed with a zesty lemon dressing, topped with shaved Parmesan and toasted pine nuts, it’s fresh, light and ready in minutes.
Ingredients
- 3 cups fresh rocket (arugula), loosely packed
- ¼ cup shaved Parmesan
- 1 tbsp pine nuts, toasted
- 1 small Lebanese cucumber, thinly sliced (optional)
- 6 cherry tomatoes, halved (optional)
- For the dressing
- 2 tbsp extra virgin olive oil
- 1 tbsp fresh lemon juice
- ½ tsp Dijon mustard
- 1 small garlic clove, finely grated or crushed
- Salt and freshly ground black pepper, to taste
Instructions
Toast the pine nuts: Place in a dry frypan over medium heat for 1–2 minutes, shaking occasionally until golden. Set aside.
Make the dressing: In a small jar or bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, salt and pepper until emulsified.
Assemble the salad: Place the rocket in a large bowl. Add cucumber and tomatoes if using. Drizzle over the dressing and toss gently to coat.
Top and serve: Sprinkle with shaved Parmesan and toasted pine nuts just before serving. Serve immediately.
Notes
Tips & Variations
- Add avocado slices for creaminess
- Swap pine nuts for slivered almonds or walnuts
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 149Total Fat: 13gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 7mgSodium: 278mgCarbohydrates: 5gFiber: 1gSugar: 2gProtein: 3g
Eatdrinkandbekerry.net offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only.