Cajun Blackened Fish
HB-6302 · Hand-built original · Cajun
Firm white fish fillets coated in a paprika, cumin, thyme and cayenne rub and seared in olive oil until the spice crust blackens.
CajunMain courseServes 432 kcalGluten-freeDairy-freeEgg-freeDiabeticLow Fat / Low Cholesterol
Main ingredient: paprika
Servings:4quantities adjust to match
Ingredients
- 1 tbsp paprika
- 1 tsp ground cumin
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp dried thyme
- 1 tsp dry mustard
- 3/4 tsp salt (table salt)
- 1/8 tsp cayenne pepper (or to taste)
- Good grind of black pepper
- 4 firm white fish fillets (about 5oz each)
- 2 tbsp extra virgin olive oil
Method
- Stir the paprika, ground cumin, onion powder, garlic powder, dried thyme, dry mustard, salt, cayenne pepper and black pepper together in a shallow dish for the Cajun fish rub.
- Press the spice mixture over both sides of the firm white fish fillets and shake off the loose excess.
- Heat the extra virgin olive oil in a large heavy skillet over medium-high heat until the oil is hot.
- Lay the coated fish in the skillet and cook the Cajun fillets until the rub blackens on the first side, then flip the fish and cook the second side, about 2 minutes per side for fillets of this size, and serve the blackened fish at once.
Nutrition (per serving, where published)
32 kcalCalories
1.4 gProtein
6.2 gCarbs
0.9 gFat
1.2 gSaturates
2.4 gFibre
0.6 gSugars
443 mgSodium
0 mgCholesterol
151 mgPotassium
50 mgCalcium
3.3 mgIron
1 servingServing
Estimated from USDA FoodData Central ingredient data