Swordfish Bites are so delish. They’re little nuggets of goodness – crunchy and light. Everyone loves fish and chips, right? But you don’t have to indulge in deep-fried fare in order to enjoy a seafood treat when you prepare oven-baked Swordfish Bites. And you really don’t need the chips either. Have a sweet potato instead!

Since you’re being so good, you deserve a bit of an indulgence. Swordfish Bites are even better if you serve them with a yummy sauce! Tangy Tartar Sauce is my favorite, but any type of aioli or even Ranch Dressing will do. It’s up to you.

Print Recipe

5 from 1 vote

Swordfish Bites

Ingredients

• 2 swordfish steaks
• ⅓ cup all-purpose flour
• 1 egg plus 1 T water
• ½ cup sourdough bread crumbs
• ½ cup grated Parmesan cheese
• ½ t garlic powder
• ½ t paprika
• ¼ t kosher salt
• ¼ t black pepper
• olive oil spray
• Maldon salt, for finishing

Instructions

• Prep and Mise en Place – Preheat the oven to 425˚F. Line a sheet pan with parchment paper or a Silpat. Cut the swordfish into 1 ½-inch cubes.
• Prep the swordfish – Set up a dredging station with three bowls. Add ⅓ cup flour to the first bowl. Whisk together the egg and water in the second bowl. Mix together ½ cup bread crumbs, ½ cup Parmesan cheese, ½ teaspoon garlic powder, ½ teaspoon paprika, ¼ teaspoon salt and ¼ teaspoon black pepper in the third bowl. Working in batches, coat the cubed swordfish in flour, then dip in the egg wash before tossing in the breadcrumb mixture, using your hands to make sure each cube is coated evenly on all sides. Repeat until all of the swordfish bites are coated.
• Bake – Transfer the swordfish bites to the prepared sheet pan, and spray with a coat of olive oil spray. Transfer to the preheated oven and bake for 15-18 minutes, or until cooked through and golden brown.
• Garnish and serve – Remove the pan from the oven and, while still hot, sprinkle the swordfish bites with Maldon salt.

AI Overview – Key Health Benefits of Swordfish

• Heart Health: The omega-3 fatty acids (EPA and DHA), vitamin D, and selenium in swordfish help lower blood pressure, reduce triglycerides, improve blood vessel function, and lower the risk of fatal heart disease.
• Bone Health: Swordfish is an excellent source of vitamin D, which is crucial for calcium absorption and maintaining strong bones. Selenium also supports bone metabolism and helps maintain bone mineral density.
• Cancer Prevention: The anti-inflammatory properties of omega-3s and vitamin D may help protect against certain cancers, such as colorectal cancer. Selenium acts as a powerful antioxidant that fights cancer-causing free radicals.
• Brain Function: The essential nutrients, including DHA and selenium, promote healthy brain function and may help improve cognitive performance.
• Immune System Support: Vitamin D and selenium play important roles in modulating the immune system and helping the body fight off infections.
• Weight Management: It is a high-protein, low-calorie, and virtually carb-free food, making it an excellent choice for those on low-fat or high-protein diets. 

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