Swordfish

Fun Facts:

Swordfish seems intimidating to cook at first. Even the name, Swordfish, is aggressive. But like most things that start off unnerving, it ended up being super simple. This was my first time cooking it and it came out bomb. It is important to add diversity to your diet and honestly, I couldn’t eat chicken or steak again. Some fun facts: Swordfish is high in protein, it’s a great source of B12, Zinc and Omega-3. Swordfish is also a good source of Selenium. I had no idea what Selenium was, so I did some research. Selenium boosts your immune system, is a great antioxidant, is important for thyroid health and may reduce your risks of certain cancers, heart disease, Alzheimer’s, and it may reduce asthma symptoms. I know, great right? Sign me up.

I paired this with coconut rice and roasted green beans. It was satisfying and left me feeling energized all night. See below for how I made it!

Directions:

Preheat oven to 400F. Pat swordfish dry with paper towel. Season all sides of the fish with your favorite seasonings.

In a small dish combine 2 tbsps of butter or ghee with the coconut cream from a can of coconut milk. It’s around 4 tbsps of cream. (I was using a can of coconut milk for my coconut rice, so I had coconut cream on hand. If you don’t have coconut cream, just use butter or ghee.) Add your favorite seasonings to the butter and coconut cream mixture. Mix until integrated. 

In a cast iron skillet (or any pan you can put in the oven) heat garlic and oil (avocado oil, olive oil or coconut oil) (don’t use canola oil, palm oil or soybean oil-that stuff is No Bueno). Once pan is hot but swordfish steak on skillet. Cook on one side for 2 mins if a thin steak or 3 mins if a thick steak. Flip steak. Add coconut cream/butter mixture on top of steak. Put pan in the oven for 6 mins if thin steak -8 mins if thick steak. Take out of oven, let fish sit for 5 mins and enjoy! What’s your favorite way to cook swordfish?! Let me know below!