Follow by Email
Facebook
Instagram

Know Your Ingredients, Know Your Costs

$6 and 20 Minute Swordfish

$6 and 20 Minute Swordfish

Getting tired of all that delicious homemade $4 and 15 Minute Salmon or Trout? Had your fill of $5 and 25 Minute Lobster Tail lately? Mix it up with some swordfish! $6 and 20 minutes later, you’ll be glad you did!

Ingredients (2-3 Servings):

  • Two ~1/2″ thick cut swordfish steaks or loin (~ 0.75lb)
  • 2 tsp avocado oil
  • 1/4 tsp kosher salt

Tools:

  • 10″ oven safe non-stick sauté pan

Instructions:

  1. Pre-heat oven to 400F.
  2. Brush both sides of the swordfish steak with oil, then add salt and any other spices you like.
  3. Heat pan to medium-high (about 7 out of 10).
  4. Add both swordfish steaks and cook until browned on one side (~3 minutes).
  5. Flip the swordfish and transfer pan directly into oven and roast for 10 minutes to cook through.
  6. Enjoy!

Total time = 20 Minutes (5 minutes to prep, 15 minutes to cook)

Tips:

  • Step 2 – To avoid salt clumps, try sprinkling the salt from about 1 foot above the fish. This allows the salt to disperse as it falls, leading to a more even coating.
  • Step 4 – The swordfish should immediately start to simmer/hiss when it makes contact with the pan. If it doesn’t make that beautiful sound, remove it, wait a minute and try again!
  • Step 5/6 – Don’t forget to use a hot pad every time you touch the handle of the pan after removing it from the oven for a least 15 minutes! I’ve burned my hand too many times… Learn from my mistakes!

Cost:

  • 0.75 lb of swordfish ~ $15/lb (make sure to wait until it’s on sale!)
  • Avocado oil ~ $0.25
  • Spices ~ negligible

Total Cost per recipe ~ $11.50

Cost per serving (2 servings) ~ $6

Conclusion:

Swordfish falls firmly in the incredible and unforgettable box when it comes to culinary experiences. As much as I’d love to eat it every day, it’s higher cost, high mercury content and shorter shelf life, make it the perfect special occasion meal! Especially when paired with $1.50 and 20 Brussels Sprouts and $0.25 and 45 Minute Brown Rice or Quinoa and topped off with some $0.25 and 20 Minute Peanut Butter Cups!

Fun fact: This recipe will work for any type of fish that is cut as a “steak” or “loin.” Is this the year you finally cook that Chilean Seabass you’ve been eyeing? I think so!

As always, make informed food decisions. Know your ingredients, know your costs!

Swordfish with Brussels Sprouts



Leave a Reply

Your email address will not be published. Required fields are marked *