Ingredients
- 2 tsp salt
- 2 tsp paprika
- 1 tsp garlic powder
- 1 tsp ground pepper
- 1 tsp onion powder
- 1 tsp cayenne pepper
- 1 tsp dried thyme (crumbled)
- 1 tsp dried oregano (crumbled)
- 1 ½ lbs swordfish, halibut filet, catfish, tilapia, hake, or other firm fish
- Pam Spray (optional)
- Canola oil
Instructions
- Combine the dry ingredients in a bowl
- Heat a cast iron skillet until it’s VERY hot.
- Meanwhile, spray the fish with Pam, or give it a very light coating of canola oil
- Cover the top and bottom of fish with the spices, and pat it into the fish. You may have extra spice mixture. Save this for next time
- Add 1 tablespoon oil to the pan. Sear the fish on one side for 3 minutes. Sear on 2nd side for 3 minutes. Carefully (it may splatter) add two tablespoons of water to the pan, and cover. Cook for 2-3 more minutes, until it’s cooked to your liking.
Notes
Makes 4 servings
Nutrition Facts
Blackened Swordfish
Amount per Serving
Calories
255
% Daily Value*
Fat
11
g
17
%
Saturated Fat
3
g
19
%
Trans Fat
0.1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
5
g
Cholesterol
112
mg
37
%
Sodium
1302
mg
57
%
Potassium
755
mg
22
%
Carbohydrates
2
g
1
%
Fiber
1
g
4
%
Sugar
0.2
g
0
%
Protein
34
g
68
%
Vitamin A
510
IU
10
%
Vitamin C
4
mg
5
%
Calcium
28
mg
3
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.