Blackened fish, which is typically fish that has been coated in a blend of spices and then cooked until the spices form a black crust, can have a number of potential benefits. Here are a few:

  1. Good source of protein: Fish is an excellent source of protein, which is important for building and repairing tissues in the body. Blackened fish is no exception, and can help you meet your daily protein needs.
  2. Omega-3 fatty acids: Many types of fish are rich in omega-3 fatty acids, which are essential fats that have been linked to a range of health benefits. These include reducing inflammation, improving heart health, and supporting brain function.
  3. Low in calories: Depending on the type of fish used, blackened fish can be fairly low in calories. This makes it a good option if you’re trying to lose weight or maintain a healthy weight.
  4. Versatile: Blackened fish can be made with a variety of different types of fish, and the spice blend can be adjusted to taste. This makes it a versatile dish that can be enjoyed in many different ways.

It’s worth noting that while blackened fish can be a healthy choice, it’s important to pay attention to how it’s prepared. For example, if it’s deep-fried or served with a heavy cream sauce, it may not be as healthy as a simple grilled or baked version.

Blackened Fish

Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Course Main Course
Cuisine American
Servings 6 people
Calories 420 kcal

Equipment

  • To make blackened fish, you will need the following equipment:
  • Cast-iron skillet A cast-iron skillet is best for making blackened fish because it distributes heat evenly and retains it, allowing for a nice crust to form on the fish.
  • Tongs or spatula You'll need tongs or a spatula to flip the fish over in the skillet.
  • Mixing bowl You'll need a mixing bowl to mix together the spices for the blackening seasoning.
  • Measuring spoons You'll need measuring spoons to accurately measure out the spices for the blackening seasoning.
  • Cutting board and knife You'll need a cutting board and knife to prepare the fish fillets before cooking.
  • Kitchen fan Blackening fish can produce a lot of smoke, so it's a good idea to use a kitchen fan or open windows to ventilate the area.
  • Oven mitts The skillet can get very hot, so you'll need oven mitts or pot holders to handle it safely.
  • Fish fillets Of course, you'll need fish fillets like catfish, redfish, or salmon to make blackened fish.

Ingredients
  

  • 1 tbsp  paprika
  • 2  teaspoons  dry mustard
  • 1  teaspoon  cayenne pepper
  • 1  teaspoon  ground cumin
  • 1  teaspoon  black pepper
  • 1  teaspoon   white pepper
  • 1  teaspoon  dried thyme
  • teaspoon   salt
  • 1  cup  unsalted butter, melted, divided
  • (4 ounce)  fillets trout

Instructions
 

  • Step 1
    Combine as one paprika, dry mustard, cayenne pepper, cumin, dark pepper, white pepper, thyme, and salt in a little bowl.
  • Step 2
    Heat a heavy cast iron pan on high heat until extremely hot, about 10 minutes.
  • Step 3
    While the container is warming, pour 3/4 cup liquefied margarine into a shallow dish. Plunge each filet into spread, going once to cover the two sides. Sprinkle the two sides of filets with zest blend; tenderly pat combination onto fish.
  • Step 4
    Working in clumps, place filets into the hot dish without swarming. Cautiously pour around 1 teaspoon liquefied spread over each filet. Cook until fish has a roasted base, around 2 minutes. Turn filets and spoon around 1 teaspoon softened margarine over each. Keep cooking until bottoms are burned, 1 to 2 minutes. Rehash with residual fish.
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