Blackened Swordfish Steaks
Recipe courtesy of Florida Agriculture Bureau of Seafood and Aquaculture.
4 (6 ounces each) Florida swordfish steak, 1 1/2-inch thick, skin removed
1 1/2 teaspoons dried thyme
1 1/2 teaspoons dried marjoram
1 1/2 teaspoons dried oregano
1 1/2 teaspoons cayenne pepper
2 teaspoons salt
1 teaspoon freshly ground black pepper
1/4 cup olive oil
- Combine the herbs, cayenne, salt, and pepper in a medium mixing bowl.
- Heat an iron skillet over high heat 5 to 10 minutes until very hot.
- While pan is heating, brush the steaks on both sides with olive oil; pat herb mixture onto both sides of each steak.
- Place the steaks in the pan over high heat; cook for about 2 minutes. Turn steaks and cook for 2 to 6 minutes more, depending on thickness.
Makes 4 servings.
Note: May substitute commercially prepared blackening seasoning for spice mixture.
Nutritional Information Per Serving (1/4 of recipe): Calories: 332; Calories From Fat: 183; Total Fat: 21g; Saturated Fat: 4g; Cholesterol: 66mg; Total Carbs: 1g; Protein: 34g.
Recipe and photograph courtesy of Florida Agriculture Bureau of Seafood and Aquaculture.