Discover the Mediterranean Flavors: Baked Swordfish with a Seafood Medley
Picture yourself sitting at the table, the scent of the sea filling the room, and a colorful dish waiting to be uncovered. Today, I’m taking you into the heart of Mediterranean cuisine with a baked swordfish wrapped in a cloak of marine flavors, a culinary experience that encapsulates the essence of the ocean in every bite.
I still remember when my grandmother used to prepare this dish on warm summer evenings; her kitchen would transform into a bustling harbor. And now it’s your turn: the stars of the show are swordfish steaks, prawns, and shellfish, accompanied by fresh vegetables and intense aromas. The magic happens in the oven, where everything cooks slowly in a parchment packet, keeping the juices and flavors intact.
Among ripe tomatoes and yellow bell peppers, the spicy kick of fresh chili will add character to the dish, while aromatic herbs like basil and parsley will enhance its freshness. Follow the steps above carefully to bring this symphony of maritime flavors to life; it’s easier than you think! And if you want to add that personal touch? Pitted Taggiasca olives will be your secret for an even richer and more balanced taste.
Cooking becomes art when each ingredient is respected in its essence; so get ready to serve not just a dinner but a true sensory experience to your guests!
Recipe Notes
- EASE: This recipe is quick and easy to prepare in no time.
- MEDITERRANEAN AROMAS: A touch of the sea with seafood and Taggiasca olives.
- INTENSE FLAVORS: Swordfish, prawns, mussels, and clams in a tasty mix.
- PREPARATION: Clear and detailed steps for a perfect cooking.
- RECOMMENDED WINE: Pair the dish with a Pigato or Verdicchio DOC.
- PREPARATION TIME: 30 minutes for a delicious and refined dish.
- ESTIMATED CALORIES: Approximately 350 Kcal per portion, perfect for a balanced diet.
Notes on the Recipe Ingredients
- Swordfish: packed with protein and omega-3
- Shrimps, Mussels, Clams: fresh and flavorful seafood
- Tomatoes, Bell Pepper, Parsley, Basil: fresh Mediterranean ingredients
- Extra Virgin Olive Oil, Salt and Pepper: for a healthy and tasty dressing
Nutritional Aspects
Let’s discover the benefits of this light and flavorful recipe:
- Swordfish: an excellent source of lean protein and Omega-3 fatty acids.
- Shrimps, mussels, and clams: rich in minerals such as iron and zinc.
- Tomatoes and bell peppers: vitamins A, C, and natural antioxidants.
- Extra virgin olive oil: good fats for heart health.
- Basil and parsley: aromatic herbs with anti-inflammatory properties.
- Moderate calorie content: approximately 350 Kcal per serving.
- Baking in parchment: a healthy cooking method that preserves nutrients.
Recipe Swordfish in Parchment with Seafood
Ingredients
- 4 Slices Swordfish
- 150 g Shrimp
- 250 g Mussels
- 250 g Clams
- 2 Tomatoes ripe
- 1 Bell Pepper Yellow
- 1 Chili Pepper fresh
- 1 Bunch Parsley fresh
- 1 Clove Garlic
- Some Leaves Basil fresh
- to taste Olive Oil extra virgin
- to taste Salt and Pepper
Instructions
- Start by thoroughly washing the mussels and clams under cold running water.
- Open them in a pan over high heat with three tablespoons of extra virgin olive oil and a clove of garlic, then remove the garlic.
- Shell the shrimps, wash and dry them; sauté them in a pan with two tablespoons of oil for a few minutes.
- Add the mussels and clams to the pan with the shrimps (leave some in the shell for presentation), the tomatoes roughly chopped, the bell pepper cut into strips, the chopped basil, the whole chili (remove it at the end) and the filtered liquid from the mussels. Cook for about 5 minutes.
- Wash the swordfish slices, pat them dry and cook them in another pan with a drizzle of oil for about 5 minutes on each side.
- Prepare four sheets of parchment paper or aluminum foil large enough to hold each slice; place the swordfish on top, season with salt and pepper, and spread the prepared seafood mixture on top.
- Sprinkle with freshly chopped parsley and drizzle with a little more extra virgin olive oil.
- Seal the parchment packets well by folding the edges and cook them in a preheated oven at 200°C for about 10 minutes.
- Serve the opened parchment packets directly on the serving plate.
Notes
Variations of Swordfish and Seafood Parcel Recipe
Add a Mediterranean twist to the recipe with these variations:
- Variations of seasoning with Taggiasca olives
Frequently Asked Questions About the Recipe
Find the answers to the most common questions about this delicious recipe for swordfish in parchment with seafood.
How can I further customize this recipe?
Add a Mediterranean touch with pitted taggiasca olives before cooking.
What wine pairs best with this dish?
Pair the swordfish in parchment with a glass of Riviera Ligure Di Ponente Pigato DOC or Verdicchio Dei Castelli Di Jesi “Classico” DOC.
What is the approximate preparation and cooking time?
Preparation takes about 30 minutes, while baking in the oven takes around 20 minutes.
