Blackened Swordfish

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, Blackened Cod, and Blackened Shrimp Tacos with Mango Salsa.

Blackened Swordfish Recipe - Oven Baked!

This Baked Blackened Swordfish recipe is easy to make and even easier to enjoy.  Instead of pan frying, my version is a fuss-free baked swordfish recipe perfect for fast and easy weekday dinners.  You pop it in the oven instead of cooking it on the stove.  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, comes from New Orleans, where it's standard practice to cook blackened fish or seafood that's well seasoned and seared over high 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 to 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 let the oven do the work while you cook your side dishes.  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.

Baked swordfish like this is great for all cooks because it's easy and takes the guesswork and messiness out of cooking it on the stove.

Blackened Swordfish - Oven Baked & Healthy! Share on X

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 oven recipe, not cooked on a stovetop.
• It's a clean-eating, healthy baked swordfish recipe.
• You can adjust the spice level to your taste.
• It's a versatile dish you can serve 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 an almost steak-like feel.  It's also not super fishy, so it's a great option for folks who might not love fish.  It has a neutral, slightly sweet flavor, making it a great base for 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 B12, phosphorus, selenium, and omega-3 fatty acids.  It's also high in protein, low in fat, and has no carbs.  Swordfish can be higher in mercury than other fish because it's a larger fish, so eat it in moderation.

Since swordfish is a high-mercury fish and should be avoided by pregnant or breastfeeding people, those who might become pregnant, and young children.

 

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: You can find high-quality swordfish at your local fish counter or in the freezer section of your grocery store.  Look for fish fillets that are between 4-6 ounces and about 1 inch thick. Unless you live near the coast and have access to fresh fish, your best bet is often to buy frozen and thaw it in the fridge overnight, the day before you use it.  Pat the fish fillets dry with paper towels to prep them.
• 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. You can substitute extra-virgin olive oil to keep it dairy-free, but I really prefer the taste and texture of butter with this recipe.
• 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 juice brings out the flavors of the fish and brightens the recipe.  You can also add lemon zest to the end and fresh lemon slices.
• Garnish: Use herbs like fresh thyme, fresh rosemary, green onions, or fresh parsley.

Note about salt and pepper: Most blackening seasoning already has a heavy dose of kosher salt and black pepper, so you probably don't need to add extra to the fish, but check the spice blend you are using to be sure.  If yours doesn't include salt and pepper, season the fish generously with them before adding the blackening seasoning.

Where to Buy Swordfish:

You can buy swordfish 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 swordfish.  Thaw out frozen fillets in the fridge overnight.

If you are in the USA, look for swordfish with MSC certification to ensure it comes from a sustainable, trusted source.

Instructions:

Here are the basic instructions for preparing 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.  Cooking the fish at high heat keeps it from drying out.
2. Put the swordfish fillets in the baking dish, baking sheet, or sheet pan 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, flakes with a fork, and is fork-tender.  Do not overcook it.  Baking time can vary based on the thickness of the fish and oven temperature, so watch it closely.
5. Squeeze with lemon juice and serve immediately.

 

Swordfish Fish Cooking Tips:

1. Blackened swordfish is done when it flakes easily with a fork but still feels firm.
2. You can also notice that the fish turns opaque.
3. If you have trouble telling when the fish is done, 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 not dry.  However, according to the CDC, you should cook fish like swordfish to 145 degrees to kill bacteria, so decide for yourself, especially if you are at higher risk for illness.

How Long to Bake Blackened Swordfish at 425°F

For this Blackened Swordfish Recipe, I bake the swordfish steaks at 425°F for approximately 10–15 minutes, depending on their thickness.  The high oven temperature makes this a quick, easy seafood dinner without needing to pan-sear the fish first.  Here are a few tips for getting the cooking time just right:

• Use evenly sized swordfish steaks. I recommend steaks that are approximately 1 inch thick so they cook evenly.
• Start checking early. Thinner swordfish steaks will cook faster, while thicker pieces may need additional time.
• Use a meat thermometer. For food safety, cook swordfish to an internal temperature of 145°F, measured in the thickest part.
• Don't rely on cooking time alone. Every oven is slightly different, so use the fish's temperature and appearance to tell when it's done.  When fully cooked, swordfish should be opaque and flake easily with a fork.

 

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. The secret to moist, tender baked swordfish is using a little butter and carefully monitoring the cooking time. Adding a bit of 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 or red pepper flakes 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, sea bass, 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
• Fresh Tomato Salad

 

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?

Reheat the fish in the microwave in 30-second increments until heated through.

 

Can I cook this on the grill?

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

 

Can you blacken swordfish in the oven?

Yes! While traditional blackened swordfish is cooked in a hot skillet, you can make a delicious oven-baked version using blackening seasoning and melted butter. Baking the swordfish at 425°F is an easy, hands-off alternative that doesn't require a cast iron skillet.

 

What temperature should swordfish be cooked to?

According to USDA food safety guidelines, swordfish should reach an internal temperature of 145°F. The fish should also be opaque and separate easily with a fork. Use an instant-read thermometer in the thickest part of the steak for the most accurate results.  From my experience, cooking it to this temperature tends to dry out the fish. I find that cooking swordfish to medium, closer to 130-135 degrees, gives it a moist texture that isn't dry.  The CDC says that will not kill any of the bacteria in it, though,  so you do that at your own risk.  If you have a weaker immune system or any health concerns, be careful.

 

Do you flip swordfish when baking?

No! You don't need to flip the swordfish steaks when making this oven-baked recipe. Simply arrange them in a baking dish, brush them with melted butter, add the blackening seasoning, and bake until cooked through.

 

Is blackened swordfish spicy?

Blackened swordfish has a bold, smoky, Cajun-inspired flavor with a little heat. How spicy it tastes depends on the blackening seasoning you use. For a milder version, choose a seasoning with less cayenne pepper. For extra heat, add a little more cayenne to your spice blend.

 

Can I use frozen swordfish?

Yes! Frozen swordfish works well for this recipe, but I recommend thawing it completely in the refrigerator before baking. Once thawed, pat the fish dry with paper towels so the butter and blackening seasoning coat the steaks evenly.

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 many easy, healthy sides to create a well-rounded, flavorful meal.

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

 

Blackened Swordfish - Oven Baked & Healthy! Share on X

More Healthy Fish Recipes to Try:

• Blackened Mahi Mahi
• Blackened Cod
• Blackened Grouper
• Lemon Pepper Parmesan Tilapia
• Lemon Butter Grouper
• Air Fryer Steelhead Trout
• 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 Baked Swordfish recipe, I’d love to hear what you think! Leave a comment and a star rating ★ below. Make sure to follow me on Instagram, Pinterest, and Facebook too!

 

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