Blackened Fish Fillets

8 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.

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Preparation : 10 min Cooking : 10 min
230 calories/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
4 tsp canola oil 20 mL
1 clove garlic, for pan-frying
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. 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 (170 g)

Amount

% Daily Value

Calories

230

Fat

7 g

10 %

Saturated 1.6 g
+ Trans 0.1 g

8 %

Cholesterol

80 mg

Sodium

350 mg

15 %

Carbohydrate

6 g

2 %

Fibre

3 g

10 %

Sugars

2 g

Net Carbs

3 g

Protein

38 g

Vitamin A

28 %

Vitamin C

21 %

Calcium

4 %

Iron

18 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin E
Good source of  :
Iron, Magnesium, Vitamin B6
Source of  :
Copper, Fibre, Folacin, Manganese, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Vitamin K, Zinc
Low  :
Saturated Fat
Free  :
Trans Fat
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

8 Reviews (8 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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