Blackened Swordfish Steaks
Courtesy of Florida Agriculture Bureau of Seafood & Aquaculture
Servings: 4
Prep Time: 10 Min.
Cook Time: 4 Min.
Prep Time: 10 Min.
Cook Time: 4 Min.
What you need:
* 4 (6 oz. ea.) Florida swordfish steak, 1 1/2 in. thick,, skin removed
* 1 1/2 tsp. dried thyme
* 1 1/2 tsp. dried marjoram
* 1 1/2 tsp. dried oregano
* 1 1/2 tsp. cayenne pepper
* 2 tsp. salt
* 1 tsp. black pepper, freshly ground
* 1/4 c. olive oil
* 1 1/2 tsp. dried thyme
* 1 1/2 tsp. dried marjoram
* 1 1/2 tsp. dried oregano
* 1 1/2 tsp. cayenne pepper
* 2 tsp. salt
* 1 tsp. black pepper, freshly ground
* 1/4 c. olive oil
What to do:
1. Combine the herbs, cayenne, salt, and pepper in a medium mixing bowl.
2. Heat an iron skillet over high heat 5 to 10 min. 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 min. Turn steaks and cook for 2 to 6 min. more, depending on thickness.
(Note: May substitute commercially prepared blackening seasoning for spice mixture.)
Recipe Courtesy of Florida Department of Agriculture Bureau of Seafood and Aquaculture Marketing
2. Heat an iron skillet over high heat 5 to 10 min. 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 min. Turn steaks and cook for 2 to 6 min. more, depending on thickness.
(Note: May substitute commercially prepared blackening seasoning for spice mixture.)
Recipe Courtesy of Florida Department of Agriculture Bureau of Seafood and Aquaculture Marketing
Nutritional information:
Calories: 332; Calories From Fat: 183; Total Fat: 21g; Saturated Fat: 4g; Cholesterol: 66mg; Total Carbs: 1g; Protein: 34g;