0 from 24 votes
Blackened Fish Recipe
This Blackened Fish is so simple, yet so delicious! It is easy and quick enough for a busy weeknight, but flavorful enough to impress guests. Filled with protein and big on taste, you can't go wrong with this easy dinner idea.
Prep Time
5 mins
Cook Time
5 mins
Total Time
11 mins
Servings: 4 servings
Calories: 174 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 1 lb fish filets (3-4 filets)
- 2 tbsp butter
- salt and black pepper to taste
For the Blackened Fish Seasoning
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1 tsp Italian seasoning
- 1 tsp Old Bay seasoning
- 1/4 tsp cayenne pepper or up to 1/2 tsp to taste (optional)
Instructions
- Combine the garlic powder, onion powder, paprika, Italian seasoning, Old Bay, and cayenne pepper (optional) and mix.
- Lay the fish filets flat and sprinkle seasonings on the first side, lightly pat them in, and then sprinkle the remaining seasoning on the back side and pat in. This can sit in the refrigerator for up to an hour seasoned.
- Heat a large cast iron skillet over high heat for 2-3 minutes, then reduce to medium high and add the butter.
- Once the butter is melted and starting to brown, but not smoke, season the fish with salt and pepper to taste, then put it flat in the skillet. Do not crowd the skillet. Cook the fish in batches if necessary.
- Let the fish cook for 2-3 minutes on the first side without moving or checking it, then flip and cook 2-3 minutes on the other side, or until it reaches the desired doneness, or about 145˚F. Cooking time will vary depending on the size and thickness of your fish filets.
- Remove the fish from the skillet (to prevent it from continuing to cook) and serve warm with fresh parsley or lemon juice if desired.
Cup of Yum
Notes
- To make a true blackened seasoning use the cayenne and black pepper to create the spice.
- To create a milder, kid-friendly blackened fish, sometimes called bronzed fish, omit the cayenne and lightly season with black pepper.
Nutrition Information
Serving
4oz
Calories
174kcal
(9%)
Carbohydrates
2g
(1%)
Protein
24g
(48%)
Fat
7g
(11%)
Saturated Fat
4g
(20%)
Cholesterol
57mg
(19%)
Sodium
125mg
(5%)
Potassium
495mg
(14%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
688IU
(14%)
Vitamin C
2mg
(2%)
Calcium
48mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 174
% Daily Value*
| Serving | 4oz | |
| Calories | 174kcal | 9% |
| Carbohydrates | 2g | 1% |
| Protein | 24g | 48% |
| Fat | 7g | 11% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 57mg | 19% |
| Sodium | 125mg | 5% |
| Potassium | 495mg | 11% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 688IU | 14% |
| Vitamin C | 2mg | 2% |
| Calcium | 48mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.