Baked Swordfish in White Wine Sauce: A Simple and Elegant Recipe

Swordfish, with its meaty texture and mild flavor, is a delightful seafood option that lends itself well to a variety of cooking methods. Baking swordfish allows the fish to retain its moisture, resulting in a tender and flaky dish. Combining baked swordfish with a creamy and aromatic white wine sauce elevates this simple preparation to an elegant and flavorful meal. This recipe is perfect for a weeknight dinner or a special occasion, offering a balance of ease and sophistication.

## Why This Recipe Works

* **Simple Preparation:** This recipe requires minimal hands-on time and utilizes readily available ingredients.
* **Flavorful Sauce:** The white wine sauce is infused with herbs, garlic, and lemon, creating a complex and delicious flavor profile that complements the swordfish beautifully.
* **Healthy and Delicious:** Swordfish is a lean protein source, and the sauce can be made with low-fat ingredients, making this a healthy and satisfying meal.
* **Elegant Presentation:** The creamy white wine sauce dresses up the swordfish, making it a visually appealing dish perfect for entertaining.
* **Versatile:** You can easily customize this recipe by adding different vegetables or herbs to the sauce.

## Ingredients You’ll Need

### For the Swordfish:

* 4 swordfish steaks (about 6 ounces each), preferably 1 inch thick
* 2 tablespoons olive oil
* 1 teaspoon salt
* 1/2 teaspoon black pepper
* 1/4 teaspoon garlic powder (optional)
* 1 lemon, cut into wedges (for serving)

### For the White Wine Sauce:

* 2 tablespoons butter
* 2 cloves garlic, minced
* 1/4 cup all-purpose flour
* 1 1/2 cups dry white wine (such as Sauvignon Blanc or Pinot Grigio)
* 1 cup chicken broth (low sodium preferred)
* 1/2 cup heavy cream (or half-and-half for a lighter sauce)
* 1/4 cup grated Parmesan cheese
* 2 tablespoons chopped fresh parsley
* 1 tablespoon lemon juice
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
* Pinch of red pepper flakes (optional)

## Equipment

* Baking dish (9×13 inch)
* Small saucepan
* Whisk
* Oven

## Step-by-Step Instructions

### Preparing the Swordfish

1. **Preheat the oven:** Preheat your oven to 400°F (200°C). Make sure the oven rack is positioned in the center of the oven.

2. **Prepare the baking dish:** Lightly grease a 9×13 inch baking dish with olive oil or cooking spray. This will prevent the swordfish from sticking to the dish.

3. **Season the swordfish:** Pat the swordfish steaks dry with paper towels. This helps the fish to brown better during baking. In a small bowl, combine the olive oil, salt, pepper, and garlic powder (if using). Brush the mixture evenly over both sides of the swordfish steaks. Ensure all sides are lightly coated with the oil and seasonings.

4. **Arrange the swordfish:** Place the seasoned swordfish steaks in the prepared baking dish, making sure they are not overlapping. Allow for some space between each steak for even cooking.

### Making the White Wine Sauce

1. **Melt the butter:** In a small saucepan over medium heat, melt the butter. Be careful not to burn the butter. You want it to melt smoothly and evenly.

2. **Sauté the garlic:** Add the minced garlic to the melted butter and sauté for about 30 seconds, or until fragrant. Be careful not to brown the garlic, as it can become bitter. The garlic should release its aroma without changing color significantly.

3. **Make a roux:** Whisk in the flour and cook for 1-2 minutes, stirring constantly. This creates a roux, which will help to thicken the sauce. The roux should be smooth and creamy.

4. **Add the wine:** Gradually pour in the white wine, whisking continuously to prevent lumps from forming. Continue whisking until the mixture is smooth.

5. **Add the broth:** Slowly pour in the chicken broth, whisking constantly to ensure the sauce remains smooth. Bring the mixture to a simmer.

6. **Simmer the sauce:** Reduce the heat to low and simmer for 5-7 minutes, or until the sauce has thickened slightly. Stir occasionally to prevent the sauce from sticking to the bottom of the pan.

7. **Finish the sauce:** Remove the saucepan from the heat. Stir in the heavy cream (or half-and-half), Parmesan cheese, parsley, lemon juice, salt, pepper, and red pepper flakes (if using). Stir until the cheese is melted and the sauce is smooth and creamy. Taste the sauce and adjust the seasonings as needed.

### Baking the Swordfish

1. **Pour the sauce over the swordfish:** Carefully pour the white wine sauce evenly over the swordfish steaks in the baking dish. Make sure each steak is generously coated with the sauce.

2. **Bake the swordfish:** Bake in the preheated oven for 12-15 minutes, or until the swordfish is cooked through and flakes easily with a fork. The cooking time will vary depending on the thickness of the swordfish steaks. To check for doneness, insert a fork into the thickest part of the steak and gently twist. If the fish flakes easily, it is cooked through.

3. **Serve:** Remove the baking dish from the oven and let the swordfish rest for a few minutes before serving. Serve the baked swordfish with the white wine sauce spooned over the top. Garnish with fresh parsley and lemon wedges.

## Tips for Success

* **Choose fresh swordfish:** Look for swordfish steaks that are firm, moist, and have a fresh, mild smell. Avoid swordfish that looks dry or has a strong, fishy odor.
* **Don’t overcook the swordfish:** Swordfish can become dry and tough if overcooked. Bake it just until it is cooked through and flakes easily with a fork.
* **Use a good quality white wine:** Choose a dry white wine that you enjoy drinking. The flavor of the wine will impact the flavor of the sauce.
* **Adjust the sauce to your liking:** Feel free to adjust the amount of herbs, spices, and lemon juice in the sauce to suit your taste preferences.
* **Add vegetables to the baking dish:** For a complete meal, add vegetables such as asparagus, broccoli, or cherry tomatoes to the baking dish along with the swordfish.
* **Use a thermometer**: The internal temperature should reach 145°F (63°C).

## Variations

* **Spicy Swordfish:** Add a pinch of red pepper flakes to the sauce for a little heat.
* **Lemon Herb Swordfish:** Add more lemon juice and fresh herbs such as thyme or rosemary to the sauce.
* **Mushroom Swordfish:** Sauté sliced mushrooms with the garlic before adding the flour to the sauce.
* **Creamy Tomato Swordfish:** Use diced tomatoes or tomato paste in the sauce for a tangy twist.
* **Mediterranean Swordfish:** Add chopped olives, capers, and sun-dried tomatoes to the sauce for a Mediterranean flavor.

## Serving Suggestions

This baked swordfish in white wine sauce is delicious served with a variety of sides:

* **Pasta:** Serve over cooked pasta, such as linguine or fettuccine, to soak up the delicious sauce.
* **Rice:** Serve with steamed rice or risotto.
* **Potatoes:** Serve with mashed potatoes, roasted potatoes, or scalloped potatoes.
* **Vegetables:** Serve with steamed or roasted vegetables such as asparagus, broccoli, green beans, or Brussels sprouts.
* **Salad:** Serve with a simple green salad for a light and refreshing meal.
* **Crusty bread:** Serve with crusty bread to sop up the sauce.

## Storage Instructions

* **Refrigerate:** Store leftover baked swordfish in an airtight container in the refrigerator for up to 3 days.
* **Reheat:** Reheat the swordfish gently in the oven or microwave. Be careful not to overcook it during reheating, as it can become dry.
* **Freeze:** While not ideal, you can freeze leftover swordfish, although the texture may change slightly. Wrap the swordfish tightly in plastic wrap and then in aluminum foil. Freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.

## Nutritional Information (per serving)

(Approximate values, may vary based on specific ingredients and serving size)

* Calories: 450-550
* Protein: 40-50g
* Fat: 25-35g
* Carbohydrates: 10-15g

## Conclusion

Baked swordfish in white wine sauce is a delightful and easy-to-prepare meal that is perfect for any occasion. The combination of the tender, flaky swordfish and the creamy, flavorful sauce is sure to impress your family and friends. With its simple ingredients and straightforward instructions, this recipe is a winner every time. Enjoy!