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Blackened Fish Fillets

6 Reviews
100% would make this recipe again

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.

Preparation : 10 min Cooking : 10 min
240 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly
  • Heart-healthy

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
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.

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. 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.
  4. Serve immediately with lemon wedges.

Nutrition Facts Table

per 1 Serving (170g)

Amount

% Daily Value

Calories

240

Fat

7 g

11 %

Saturated 1.6 g
+ Trans 0.1 g

8 %

Cholesterol

80 mg

Sodium

350 mg

15 %

Carbohydrate

9 g

3 %

Fibre

3 g

12 %

Sugars

2 g

Protein

38 g

Vitamin A

28 %

Vitamin C

21 %

Calcium

4 %

Iron

18 %

Servings of Canada's Food Guide

1 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

Claims

This 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  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Fruits 0
Vegetables 0
Meat and Alternatives 4 ½
Fats ½
Other Foods 0

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Members' Reviews

6 Reviews (6 with rating only ) 100% would make this recipe again