Blackened Fish


Blackened Fish

Restaurant friendly recipe with no fuss and lots of flavor in this quick dish. Any fresh fish may be used such as grouper, halibut, tilapia, trout or catfish. This recipe is from Holly Clegg's trim&TERRIFIC KITCHEN 101: Secrets to Cooking Confidence: Cooking Basics Plus 150 Easy Healthy Recipes.

Ingredients

Makes 4 servings

  • 2 tablespoons paprika
  • 1 teaspoon chili powder
  • 1/2 teaspoon dried thyme leaves
  • 1 teaspoon garlic powder
  • 1 teaspoon pepper
  • 1/2 teaspoon salt
  • 1 1/2 pounds fish fillets
  • 2 tablespoons olive oil

Preparation

  1. In small bowl or plastic bag, combine all ingredients, except fish. Coat both sides of fish with spice mixture.
  2. In large nonstick skillet, heat oil over medium-high heat. Place fish in hot pan and cook 2-3 minutes on each side.

Nutritional Analysis (per serving)

Terrific Tip: Fish is done when center is white and opaque—and no longer translucent.

  • Calories 232
  • Calories from fat 36%
  • Fat 9g
  • Saturated Fat 1g
  • Cholesterol 63mg
  • Sodium 395mg
  • Carbohydrate 3g
  • Dietary Fiber 2g
  • Sugars 0g
  • Protein 34g
  • Dietary Exchanges: 4 1/2 lean meat