Blackened Fish Fillets

Blackened Fish Fillets

Fish cooked with a thin spiced coating.

This is a classic Louisiana method of cooking with a spicy coating, which can be used for poultry, meat or fish. At the end of cooking, the coating should begin to char and blacken slightly at the edges.

2 servings
Preparation 10 min
Cooking 10 min

270 calories per serving 


Ingredients

  paper towels    
1 tbsp paprika   9 g
1/2 tsp dried oregano   0.4 g
1/2 tsp cayenne pepper   2 g
1/2 tsp sugar   2 g
1/4 tsp salt   1 g
1/2 tsp ground pepper   1 g
1 tbsp cornmeal (polenta) [optional]   8 g
2 tilapia fillets, or turbot fillets   360 g
1 tbsp canola oil   15 mL
1 clove garlic, for pan-frying    
1 tbsp butter, unsalted, for pan-frying   14 g
1/2 lemons, cut into wedges   60 g

Before you start

These fish fillets can be cooked either in a pan on the stovetop or using an outdoor grill.

Method

  1. In a shallow bowl, stir together the paprika, oregano, cayenne, sugar, salt, and ground pepper. To obtain a crispier crust, add the cornmeal (optional).
  2. Pat the fillets dry and dredge them in the mixture, turning them to coat well. Shake off the excess, then place the fillets on an oiled, hot grill.
  3. Cook until the fish is opaque throughout and lightly blackened on the outside, 4-5 min on each side, turning them once. Alternatively, heat the oil in a large skillet over moderately high heat. Thinly slice the garlic then add it to the skillet and sauté, with stirring, until it is golden-brown, about 2 min. Discard the garlic, add the butter, then heat it until the foam subsides. Add the fish then sauté for 4-5 min on each side, or until it is cooked through and lightly blackened on the outside.
  4. Serve immediately with lemon wedges.

Nutrition Facts Table

Nutrition Facts

per 1 serving (180g)

Amount

% DV*

* DV = Daily Value

Calories

270

Fat

10 g

16 %

Saturated 4 g
+ Trans 0.3 g

22 %

Cholesterol

90 mg

Sodium

350 mg

15 %

Carbohydrate

10 g

3 %

Fibre

3 g

13 %

Sugars

2 g

Protein

38 g

Vitamin A

30 %

Vitamin C

20 %

Calcium

4 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¼ serving
Grain Products: ¼ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Source of :
Copper, Fibre, Folacin, Manganese, Vitamin B1, Vitamin B2, Vitamin C, Vitamin K, Zinc
Good source of :
Iron, Pantothenic Acid, Vitamin B6
Excellent source of :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin E

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | High Iron | Kosher | Barbecue/Broil/Grill | American | Cajun/Creole

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