Easy Blackened Swordfish
Meaty swordfish gets a bold kick from Creole seasoning and a quick sear in a hot skillet, forming a smoky, peppery crust while staying moist inside. Brushed with butter for richness, this dish shines on busy weeknights and pairs well with bright sides like lemony greens or corn salad. Easy Blackened Swordfish brings restaurant-style flavor in minutes.
- Prep5 mins
- Cook5 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Easy Blackened Swordfish, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 51 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 29
- Heart Health
- 53
- Metabolic
- 10
- Digestive
- 20
- Inflammatory
- 48
- Performance
- 31
- General Wellness
- 1
Heat a cast iron skillet over medium-high heat. Put the melted butter in a shallow bowl. Dip the fish into the butter and set it on a plate. Sprinkle the Creole seasoning over the fillets and press it in.
- 2
Place the fish in the hot skillet and cook until it begins to blacken but does not burn, about 2 minutes. Flip and cook until the other side is blackened, about 2 minutes more.
- Calories 413.65 kcal High 21%
- Protein 33.11 g Good Source 66%
- Carbohydrate 0.0 g 0%
- Total Fat 31.14 g High 40%
- Saturated Fat 17.64 g High 88%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 130.73 mg High 44%
- Sodium 172.27 mg Moderate 7%
- Dietary Fiber 0.0 g Low Source 0%
- Total Sugars 0.0 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 0.06 mg Low Source 0%
- Iron 1.63 mg Low Source 9%
- Potassium 0.22 mg Low Source 0%
- Vitamin A 45.04 mcg Low Source 5%
- Vitamin C 1.87 mg Low Source 2%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
About This Recipe
Easy Blackened Swordfish is a Cajun and Creole dinner recipe made with 3 ingredients. It takes about 10 mins, serves 2, and is rated easy. Key ingredients include Butter, Creole Seasoning, and Swordfish. Each serving provides about 413.65 kcal, and is a good source of protein.
Recipe Questions
- What is Easy Blackened Swordfish?
- It is a Cajun and Creole recipe made with 3 ingredients, usually served for dinner or lunch.
- What is Easy Blackened Swordfish made of?
- The main ingredients are Butter, Creole Seasoning, Swordfish. The full list of 3 is above.
- What goes well with Easy Blackened Swordfish?
- Explore these Cajun and Creole side-dish recipes.
- How long does it take to make Easy Blackened Swordfish?
- About 10 mins in total: 5 mins to prepare and 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 413.65 kcal. The full nutrition breakdown is above.
- Is Easy Blackened Swordfish easy to make?
- This recipe is rated easy, with 3 ingredients and 2 steps.
- Is Easy Blackened Swordfish healthy?
- Easy Blackened Swordfish has an easyChef Pro health score of 37/100. Per serving, it provides 413.65 calories and 33.11 g of protein, or 66% of the Daily Value. Worth noting per serving: sodium at 172.27 mg (7% of the Daily Value) and saturated fat at 17.64 g (88% of the Daily Value). It contains Fish and Milk, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
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