Cooking swordfish perfectly without a grill

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There are few things more concerning than an overcooked piece of really nice fresh fish. Swordfish is one of my favorites, but I’ve always been scared of overcooking it on the stove top or in the oven. The grill always seems to cook it perfectly – charred on the outside, sticky and flaky in the middle.


BUT last night I discovered the BEST way to cook swordfish indoors. And the best part is that it’s so super easy.

Step1: Spice the fish – You can add whatever you want, but I added a mix of Blackened Blend, black pepper, lemon pepper, and jerk seasoning, with a dash on cayenne and about 1/4 cup of finely ground coconut.  Rinse your sword and pack it on all sides.


Step 2: Seer it! On a stove top, heat a couple tablespoons of olive oil in a cast iron pan over medium heat. When it’s warm throw the fish on for 3 minutes each side.

Step 3: Put it in the oven at 400 degrees for 10 minutes.

After 10 minutes, take it out, it’ll be sizzling. Let it sit for a couple minutes, it’ll finish up cooking and seal in the juices.

That’s it! It’s SO good – Experiment with different seasonings based on what you like. Swordfish can stand up to more robust seasonings (like poultry seasonings) better than other fish. I also poured some (all) of the juices over the fish because you shouldn’t ever waste that liquid gold.

Categories: Kitchen


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