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Florida Department of Agriculture and Consumer Services
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Tallahassee, FL 32399-0800
(850) 617-7300

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.

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