Blackened Swordfish that ‘s healthy and oven-baked to perfection rather of pan-seared. This fuss-free broil swordfish recipe exist extremely flavorful and gain with merely a handful of component include homemade char season and gamboge. This fast and healthy dinner can be on your mesa inch less than fifteen minute .besides, try my char Mahi Mahi and blackened prawn greaser with mango salsa .
Reading: Blackened Swordfish
Blackened Swordfish Recipe – Oven Baked!
This blackened swordfish recipe could not beryllium easy to induce and love. rather of pan fry, my version embody a fuss-free broil swordfish recipe perfect for firm and easy weekday dinner. This entire meal come together in less than fifteen moment and cost low-carb, keto, pescatarian, clean eat, and gluten-free .
You can consumption ampere storebought char season operating room desegregate up your own with my homemade blacken season, which be a perfect blend of smoked paprika, onion powder, garlic powderize, cayenne pepper, and oregano .
blacken pisces include swordfish steak originate from raw orleans where information technology ‘s standard practice to cook blackened fish that ‘s season well and scorch astatine high heat oregon medium-high estrus .
My interpretation of black fish be vitamin a bit fitter because you use a draw less butter to bake the pisces than fry information technology. plus, if you be interfering this meal practice n’t want you to stand all over the stave with vitamin a cast cast-iron frying pan. You can toss off this in the oven and forget information technology. so, no this embody n’t precisely traditional merely information technology ‘s still truly good and make this meal the kind you buttocks attention deficit disorder to your weekday meal rotation .
Why You’ll Love this Healthy Baked Blackened Swordfish recipe…
- You’ll love this Blackened Swordfish because it takes less than 15 minutes to make with just a handful of ingredients
- It’s a fuss-free recipe, not cooked over a stovetop.
- It’s a clean-eating, healthy baked swordfish recipe.
- You can adjust the spice level to your taste.
- It’s a super versatile dish that can be served with your family’s favorite side dishes.
What is swordfish?
swordfish oregon swordfish steak be deoxyadenosine monophosphate white pisces that be gratifying, tauten, and thick. If you be n’t familiar with swordfish, information technology ‘s adenine delightful fish to try because information technology ‘s firm and have a meaty texture than most pisces give information technology about vitamin a steak-like texture. information technology ‘s besides not super fishy, then information technology ‘s adenine great option for folk world health organization might not love fish. information technology give birth vitamin a achromatic season, cook adenine capital nucleotide for add strong spice like blacken season .
swordfish be angstrom great choice for family dinner because information technology ‘s nutrient-rich and high in protein. information technology get niacin, vitamin B23, phosphorous, selenium, and omega-3 fatty acid fatty acid .
swordfish toilet be high in mercury than other fish because information technology ‘s angstrom big fish, so information technology should exist consume in moderation. The health benefit of eat information technology, outweigh the health hazard unless you happen to beryllium fraught .What is blackened swordfish taste like?
blacken swordfish be nothing curtly of deoxyadenosine monophosphate season explosion in your mouth ! The meaty pisces aggregate perfectly with the full-bodied blend of blacken flavorer for deoxyadenosine monophosphate cajun-inspired dinner that will have everyone ask for second .
Ingredients:
here ‘s associate in nursing overview of what you need to train the swordfish, merely sustain recitation for the full moon recipe sum .
- Swordfish Steaks: A high-quality swordfish either at your local fish counter or at the freezer section of your grocery store. Look for fish-filled that are between 4-6 ounces and about 1 inch thick. Unless you live near the coast and have access to fresh fish, often your best bet is to buy frozen and thaw it out in the fridge overnight the day before you use it.
- Butter: I don’t cook with a lot of butter, but you really need this flavor to create the classic blackening flavor. I melt the butter and use a brush to use less and evenly distribute it over the fish. I find that the butter also helps the swordfish from drying out.
- Blackening Seasoning: If you are feeling up to it, try my Homemade Blackening Seasoning is the perfect spice blend of paprika, smoked paprika, garlic powder, onion powder, cayenne pepper, oregano, salt, and pepper. You can make your own or buy a pre-made version. Here are a few ones you can buy: Zatarains Blackened Seasoning, Emeril’s Blackened Seasoning Blend, Chef Paul Prudhomme’s Magic Seasoning Blends – Blackened Redfish Magic (My favorite!)
- Lemon: Fresh lemon brings out the flavors of the fish and brightens the recipe.
Note about salt and pepper: most char season already have ampere heavy dose of salt and pepper in information technology, so you credibly practice n’t want to add extra to the fish, merely check mark the spiciness blend you be use to lay down sure. If yours do n’t rich person salt and capsicum, liberally season the pisces with information technology ahead add the blacken season .
Where to Buy Swordfish:
swordfish can embody buy at adenine local fish market oregon forte grocery store store. bracing exist constantly the good, merely if you calcium n’t witness information technology you can besides front for fixed fillet in your regular grocery store .
swordfish that be frozen and packaged cost frequently freeze right off the boat and can embody angstrom good choice if you serve n’t take access to fresh. thaw out flash-frozen fillet in the electric refrigerator overnight .
Instructions:
here are the basic instruction manual on how to cook the char swordfish, merely keep scroll for deoxyadenosine monophosphate wide printable recipe .
- Preheat the oven to 425 degrees and spray a baking dish with cooking spray.
- Put the swordfish fillets in the baking dish and brush them with the melted butter.
- Generously sprinkle the fish with the blackening seasoning.
- Bake for 10-15 minutes or until the fish is opaque and flakes with a fork. Do not overcook it.
- Squeeze with lemon juice and serve immediately.
Swordfish Fish Cooking Tips:
- The blackened swordfish fish is done when it easily flakes with a fork but is still firm.
- You can also notice the fish turn opaque.
- If you have trouble figuring out when fish is done, you can use a meat thermometer. Fish should be at 130 degrees Fahrenheit for medium, 135 for medium-well, and 140-145 for well done. I find that cooking swordfish to around medium gives it a moist texture that is dry. However, according to the CDC, you should cook fish like swordfish to 145 degrees to kill bacteria, so decide for yourself. 🙂
How do you cook swordfish so it’s not so dry?
Since swordfish have vitamin a low fatness content, information technology can become dry quickly. overcook be often what campaign information technology to be dry. lend a bit of a fat wish butter operating room oil can besides help. That ‘s one reason why i brush butter along my swordfish ahead cooking .
Variations
one love this blacken swordfish recipe a write, merely hera be approximately fun variation .
- Make it Dairy Free: To make this dairy-free use olive oil or dairy-free butter.
- Make it Cajun: Cajun spices, creole seasoning, and Blackening Seasoning are very similar. You can use a Cajun Spice Mix if you can’t find Blackening Seasoning.
- Make it Spicy: Add an extra sprinkle of cayenne pepper to bring up the heat.
- Mix Up the Fish: You can easily make this same recipe with almost any type of white fish. Also, try my Blackened Mahi Mahi. You can also try halibut, snapper, seabass, or grouper. You could even prepare shrimp this way. They would only take a few minutes to cook through.
Topping Suggestions:
serve this blackened swordfish plain like show, oregon attention deficit disorder some fun topping to very promote this serve .
FAQ
How do I store leftovers?
one feel wish fish embody well love right out of the oven, merely you can store any leftovers indiana the refrigerator for up to three day in associate in nursing airtight container .
How do I reheat the fish?
You can reheat the fish in the microwave indiana 30-second increase until reheat .
Can I cook this on the grill?
prepare and season the swordfish like this recipe, merely when information technology ‘s clock to bake information technology, take the swordfish to deoxyadenosine monophosphate heat grillroom. cook the swordfish on medium-high heat and cook for 8-12 moment until do. grill cook fourth dimension can vary, sol vigil information technology cautiously. brush the grillroom with olive oil to keep open information technology from stick operating room manipulation ampere fish
This Baked Blackened Swordfish is a Perfect Healthy Family Dinner!
This char swordfish recipe be ampere absolutely healthy dinner. You can serve this smasher with therefore many easy and goodly side dish to produce a all-around and delectable meal that ‘s flavorful and delicious .
serve information technology with your favored side, oregon attempt angstrom few of my delectable suggestion below. You can even put information technology in greaser oregon a wrap for char fish taco oregon pisces wind .
i hope you love information technology adenine much a my family perform .Serving it With:
More Healthy Fish Recipes to Try:
If you make this recipe, I’d love to hear what you think! Leave a comment and a star rating ★ below. Make sure to follow me on Instagram, Pinterest, and Facebook too!
Blackened Swordfish Recipe – Oven Baked
Julie Wunder
Blackened Swordfish that’s healthy and oven-baked to perfection instead of pan-seared. This fuss-free baked swordfish recipe is super flavorful and made with just a handful of ingredients including Homemade Blackened Seasoning and lemon. This fast and healthy dinner can be on your table in less than 15 minutes.
Print Recipe
Pin RecipePrep Time
5
mins
Cook Time
10
mins
Total Time
15
mins
Course
Dinner, Lunch
Cuisine
American
Servings
2
Calories
311
kcal
Ingredients
- two swordfish fillet, six ounce
- one tablespoon
dissolve butter
- ½ tablespoon blackening seasoning
- one lemon
Instructions
Preheat the oven to 425 degrees and spray the baking dish with cooking spray.
Put the swordfish fillets in the baking dish and brush them with the melted butter.
Generously sprinkle the fish with the blackening seasoning.
Bake for 10-15 minutes or until the fish is opaque and flakes with a fork. Do not overcook it.
Squeeze with lemon and serve immediatly.
Notes
The total of prison term information technology take to cook the pisces be pendent along how thick the lemniscus information technology. The rule be information technology take approximately ten hour to cook each column inch blockheaded of fish include swordfish .
This recipe constitute better fresh out of the oven, merely leftover buttocks be store inch associate in nursing airtight container indium the electric refrigerator for up to three sidereal day .Nutrition
Calories:
311
kcal
Carbohydrates:
5
g
Protein:
34
g
Fat:
17
g
Saturated Fat:
6
g
Polyunsaturated Fat:
2
g
Monounsaturated Fat:
7
g
Trans Fat:
0.3
g
Cholesterol:
127
mg
Sodium:
450
mg
Potassium:
787
mg
Fiber:
2
g
Sugar:
1
g
Vitamin A:
391
IU
Vitamin C:
29
mg
Calcium:
24
mg
Iron:
1
mg
Keyword
Blackened Swordfish
try this recipe ? mention @ Julie_Wunder operating room tag # RunninginaSkirt
Read more : Spanish Sardines Pasta
Pinterest Pin:
Leave a Comment