Blackened Swordfish - Oven Baked & Healthy « Running in a Skirt (2024)

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.

Also, try my Blackened Mahi Mahi and Blackened Shrimp Tacos with Mango Salsa.

Blackened Swordfish Recipe - Oven Baked!

This Blackened Swordfish recipe could not be easier to make and enjoy. Instead of pan frying, my version is a fuss-free baked swordfish recipe perfect for fast and easy weekday dinners. This entire meal comes together in less than 15 minutes and is low-carb, keto, pescatarian, clean eating, and gluten-free.

You can use a storebought blackening seasoning or mix up your own with my Homemade Blackening Seasoning, which is a perfect blend of smoked paprika, onion powder, garlic powder, cayenne pepper, and oregano.

Blackened fish including swordfish steaks originates from New Orleans where it's standard practice to cook blackened fish that's seasoned well and seared at high heat or medium-high heat.

My version of blackened fish is a bit healthier because you use a lot less butter to bake the fish than fry it. Plus, if you are busy this meal doesn't require you to stand over the stove with a cast iron skillet. You can pop this in the oven and forget it. So, no this isn't exactly traditional BUT it's still really good and makes this meal the kind you can add to your weekday meal rotation.

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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 or swordfish steak is a white fish that is sweet, firm, and thick. If you aren't familiar with swordfish, it's a delicious fish to try because it's firmer and has a meatier texture than most fish giving it almost a steak-like texture. It's also not super fishy, so it's a great option for folks who might not love fish. It has a neutral flavor, making a great base for adding strong spices like blackening seasoning.

Swordfish is a great option for family dinners because it's nutrient-rich and high in protein. It has niacin, vitamin B23, phosphorous, selenium, and omega-3 fatty acid.

Swordfish can be higher in mercury than other fish because it's a larger fish, so it should be eaten in moderation. The health benefits of eating it, outweigh the health risks unless you happen to be pregnant.

What is blackened swordfish taste like?

Blackened swordfish is nothing short of a flavor explosion in your mouth! The meaty fish combines perfectly with the rich blend of blackening seasonings for a cajun-inspired dinner that will have everyone asking for seconds.

Ingredients:

Here's an overview of what you need to prepare the swordfish, but keep reading for the full recipe amounts.

• 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 blackening seasoning already has a heavy dose of salt and pepper in it, so you probably don't need to add extra to the fish, but check the spice blend you are using to make sure. If yours doesn't have salt and pepper, generously season the fish with it before adding the blackening seasoning.

Where to Buy Swordfish:

Swordfish can be purchased at a local fish market or specialty grocery store. Fresh is always the best, but if you can't find it you can also look for frozen fillets in your regular grocery store.

Swordfish that is frozen and packaged is often frozen right off the boat and can be a good choice if you don't have access to fresh. Thaw out frozen fillets in the fridge overnight.

Instructions:

Here are the basic instructions on how to prepare the Blackened Swordfish, but keep scrolling for a full printable recipe.

1. Preheat the oven to 425 degrees and spray a baking dish with cooking spray.
2. Put the swordfish fillets in the baking dish and brush them with the melted butter.
3. Generously sprinkle the fish with the blackening seasoning.
4. Bake for 10-15 minutes or until the fish is opaque and flakes with a fork. Do not overcook it.
5. Squeeze with lemon juice and serve immediately.

Swordfish Fish Cooking Tips:

1. The blackened swordfish fish is done when it easily flakes with a fork but is still firm.
2. You can also notice the fish turn opaque.
3. 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 has a lower fat content, it can become dry quickly. Overcooking is often what causes it to be dry. Adding a bit of a fat like butter or oil can also help. That's one reason why I brush butter on my swordfish before cooking.

Variations

I love this Blackened Swordfish recipe as written, but here are some fun variations.

• 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 shown, or add some fun toppings to really elevate this dish.

• Mango Salsa
• Mango Avocado Salsa
• Pineapple Salsa
• Peach Salsa
• Avocado Feta Dip
• Basil Almond Pesto

FAQ

How do I store leftovers?

I feel like fish is best enjoyed right out of the oven, but you can store any leftovers in the refrigerator for up to three days in an airtight container.

How do I reheat the fish?

You can reheat the fish in the microwave in 30-second increments until reheated.

Can I cook this on the grill?

Prepare and season the swordfish like this recipe, but when it's time to bake it, take the swordfish to a heated grill. Cook the swordfish on medium-high heat and cook for 8-12 minutes until done. Grill cooking times can vary, so watch it carefully. Brush the grill with olive oil to keep it from sticking or use a fish

This Baked Blackened Swordfish is a Perfect Healthy Family Dinner!

This Blackened Swordfish recipe is a perfectly healthy dinner. You can serve this dish with so many easy and healthy side dishes to create a well-rounded and delicious meal that's flavorful and delicious.

Serve it with your favorite sides, or try a few of my yummy suggestions below. You can even put it in tacos or a wrap for blackened fish tacos or fish wrap.

I hope you enjoy it as much as my family does.

Serving it With:

• Healthy Cole Slaw
• Lemon Garlic Kale
• Roasted Baby Red Potatoes
• Parmesan Ranch Cauliflower
• Roasted Lemon Garlic Broccoli
• Oven Baked Parmesan Garlic Potato Wedges
• Roasted Garlic Parmesan Asparagus
• Roasted Garlic Green Beans

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More Healthy Fish Recipes to Try:

• Blackened Mahi Mahi
• Seared Ahi Tuna Tacos
• Healthy Mahi Mahi Fish Tacos
• Teriyaki Salmon Bowls
• Pesto Salmon
• Foil Packet Fish
• Salmon with Greek Yogurt Dill Sauce
• Everything But the Bagel Salmon

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 onInstagram,Pinterest, andFacebook too!

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