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This Blackened Swordfish Taco bowl is such a quick and easy weeknight meal. It tastes delicious and comes together with minimal effort! The swordfish is loaded with blackened seasonings, then pan seared. That creates a beautifully charred exterior with a perfectly soft interior. The fish is served over a bowl of rice, topped with queso fresco, pickled onions, and more!
BLACKENED SWORDFISH
When it comes to weeknight meals that are healthy and easy to make, I often choose seafood. I love getting it at Sprouts because their seafood is 100% sustainably sourced. Sprouts sources from fisheries that are committed to preserving and protecting the health of our marine and freshwater ecosystems. As well as the wellbeing of fishery-dependent communities. Plus they always have a lot to choose from! Check out these Spicy shrimp tacos that are one of my go-to dishes too!
WHAT DOES BLACKENED MEAN
When the fish or meat is blackened it means that it’s rubbed with a blackened seasoning and seared at high heat. It results in a dark crust on the outside and juicy inside.
BLACKENED SWORDFISH SEASONING
Blackened seasoning is a blend of spices that create that smoky look and lots of flavor. For this blackened swordfish recipe, I used a mix of paprika, cayenne, garlic, salt and pepper. You can also add dry herbs such as thyme and oregano.
HOW TO COOK SWORDFISH STEAKS
My favorite way to cook swordfish is to first, sear it on a very hot pan for 2-3 minutes and then pop it in the oven to cook through for about 5 minutes. You can also cook a swordfish in a pan without transferring it in the oven. Sear the steaks until browned on each side for about 3-7 minutes per side depending on the thickness.
SWORDFISH COOKING TIME
Swordfish dries out faster than other fish like for example salmon so it’s important not to overcook it. Cook the swordfish just until browned on the outside but slightly pink on the inside, about 4 to 7 minutes per side. Once the fish is cooked, flesh will feel firm when pressed.
FISH TACO BOWL INGREDIENTS
Queso fresco
Pickled red onions – check out my favorite recipe for apple cider vinegar pickled onions here!
Avocado, sliced
Cherry tomatoes, chopped
Fresh cilantro
Lime wedges
I hope you try this blackened swordfish taco bowl recipe! Don’t forget to swing by Sprouts and check out their seafood selection! You can also join Sprouts in-store select weekends in February and March for Seafood Showcase events where you can find sustainable specialty and seasonal selections. Follow @sprouts for details.
Blackened Swordfish Taco Bowl
- Total Time: 25 minutes
- Yield: 2 1x
Description
This Blackened Swordfish Taco bowl is such a quick and easy weeknight meal. It tastes delicious and comes together with minimal effort! The swordfish is loaded with blackened seasonings, then pan seared. The fish is served over a bowl of rice, topped with queso fresco, pickled onions, and more!
Ingredients
Scale
2 cups cooked rice
SWORDFISH
2 (about 5–6 oz each) swordfish fillets
4 tbsp avocado oil
1 tsp paprika
1/4 tsp cayenne pepper
1⁄4 tsp garlic powder
1 tsp sea salt
1⁄4 tsp black pepper
TOPPINGS
Queso fresco
Pickled red onions
Avocado, sliced
Cherry tomatoes, chopped
Fresh cilantro
Lime wedges
Instructions
- Preheat the oven to 400°F.
2. In a small bowl combine together all the spices. Rub the seasoning on both sides of
the fillets. - 3. In an ovenproof skillet, heat oil over medium-high heat. Place the swordfish fillets in
the skillet and cook until browned, 2- 3 minutes.
4. Turn the swordfish over using kitchen tongs and transfer the pan to the oven. Roast
until just cooked through, about 6 minutes.
5. Assemble taco bowls. Add rice, swordfish fillet and top with queso fresco, pickled
onions, avocado, tomatoes, cilantro and fresh lime wedge.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
This post has been sponsored by my friends over at Sprouts. All thoughts and opinions are my own!