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.

This recipe is incompatible with your food profile

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

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

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

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

My Notes

Show Tips

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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.