Division of Marketing and Development
Susan Nardizzi, Director
Florida Department of Agriculture and Consumer Services
Adam H. Putnam, Commissioner
Florida Seafood Recipe
Blackened Swordfish Steaks(Photo Below)
|
Seafood-4293
|
Ingredients |
|
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 |
black pepper, freshly ground |
1/4 cup |
olive oil |
4 6-ounce |
swordfish steaks, 1 1/2 inches thick, skin removed |
|
Preparation
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. (Note: May substitute commercially prepared blackening seasoning for spice mixture.)
Yield
4 servings
Nutritional Value Per Serving
Calories 332, Calories From Fat 183, Total Fat 21g, Saturated Fat 4g, Trans Fatty Acid 0, Cholesterol 66mg, Total Carbohydrates 1g, Protein 34g, Omega 3 Fatty Acid 1.43g
|
|
Look for "Fresh from Florida" ingredients at your grocery store.
|
Download High-Resolution Image (JPG)