4.8 from 24 votes
Blackened Fish
This healthy Blackened Fish is exceptionally flavorful, crispy on the outside and flakey on the inside. A quick and easy meal that can be ready in less than 20 minutes. Dishes like this are the perfect weekday meal for any busy family.
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4
Calories: 238 kcal
Course:
Lunch , Dinner
Cuisine:
American , Cajun
Ingredients
- 1 tablespoon ground cumin
- ¼ teaspoon cayenne pepper
- 2 teaspoons sweet paprika
- 1 teaspoon chili powder
- 2 teaspoon black pepper ground
- ½ teaspoon salt
- 4 White fish fillets about 6 ounces each
- 2 tablespoons olive oil
Instructions
- Combine spices: Combine all the spices together and rub generously over fish fillets.
- Cook the fish: In a large non stick skillet heat the olive oil over medium heat. Add the seasoned fish fillets and cook for 5 to 7 minutes on each side until the fish flakes easily with a fork.
- Serve: Serve with salsa.
Cup of Yum
Notes
- Overcooking fish can really ruin it, so tend it carefully while cooking.
- Using fresh fish when available can't be beat.
- If using frozen fish, make sure you pat dry the thawed fish.
- Although blackened fish when cooked can appear to look burnt, it really isn't.
- I used a non-stick pan, but a cast iron skillet can also be used.
- Store leftover blackened fish in a shallow covered container to allow the fish to cool to the proper temperature more quickly. Cooked fish can be stored for up to 2-3 days in a refrigerator at 40°F or less.
- Wrap fish in plastic wrap and place in an airtight container or freezer bag for up to 1 month.
Nutrition Information
Serving
1fillet
Calories
238kcal
(12%)
Carbohydrates
2g
(1%)
Protein
35g
(70%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
6g
Cholesterol
85mg
(28%)
Sodium
391mg
(16%)
Potassium
589mg
(17%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
717IU
(14%)
Vitamin C
1mg
(1%)
Calcium
40mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 238
% Daily Value*
| Serving | 1fillet | |
| Calories | 238kcal | 12% |
| Carbohydrates | 2g | 1% |
| Protein | 35g | 70% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 85mg | 28% |
| Sodium | 391mg | 16% |
| Potassium | 589mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 717IU | 14% |
| Vitamin C | 1mg | 1% |
| Calcium | 40mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.