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.
|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|
|2||tilapia fillets||360 g|
|4 tsp||canola oil||20 mL|
|1 clove||garlic, for pan-frying|
|1/2||lemons, cut into wedges||60 g|
|1 tbsp||cornmeal (polenta) [optional]||8 g|
Before you start
These fish fillets can be cooked either in a pan on the stovetop or using an outdoor grill.
- In a shallow bowl, stir together the paprika, oregano, cayenne, sugar, salt, and ground pepper. To obtain a crispier crust, add the cornmeal (optional).
- 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.
- 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. Add garlic to the skillet and sauté, with stirring, until it is golden-brown, about 2 min. Discard the garlic, add the fish then sauté for 4-5 min on each side, or until it is cooked through and lightly blackened on the outside.
- Serve immediately with lemon wedges.
Nutrition Facts Table
per 1 Serving (170g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||¼||serving|
|Grain Products :||¼||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||1 ¾||servings|
ClaimsThis recipe is :
- Free :
- Trans Fat
- Low :
- Saturated Fat
- Source of :
- Copper, Fibre, Folacin, Manganese, Omega-3, 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
- Diet-related health claims :
|Meat and Alternatives||4 ½|