Healthy Blackened Fish
Healthy Blackened Fish made with olive oil and bold spices, then seared in a cast iron skillet for a crispy crust and flaky interior. This quick and easy 6-minute dinner is packed with flavor and perfect for busy weeknights.
Servings: 3
Calories: 143kcal
Ingredients
- 3 fillets mild white fish orange roughy, tilapia, catfish etc.
- 3 Tablespoons olive oil divided
- 3 teaspoons Tony Chachere's Spices and Herbs Blend or to taste
- 1 teaspoon granulated garlic or to taste
- 1 teaspoon ground black pepper or to taste
- ½ teaspoon sea salt or to taste
Instructions
- Preheat a cast iron skillet.
- Pat the fish fillets dry with paper towels to help the seasoning stick and create a better sear.
- Drizzle 1 Tablespoon of good olive oil over all filets and rub it evenly over both sides.
- Sprinkle Tony seasoning, garlic, salt and pepper to both sides of filets and rub in to make sure it is stuck to the olive oil. At this point you can add more seasoning to your taste.
- Drizzle the remaining 2 Tablespoons of olive oil into the skillet. Making sure the bottom is coated, but not enough to puddle.
- Once the oil is shimmery carefully place the fillets into the skillet. Cook for about 3-4 minutes per side, depending on thickness, until the fish is white, flaky, and cooked through. Temperature should be 145℉. Serve hot.
Notes
This recipe is easily adapted to tastes. I usually add more seasoning than listed. As I like a spicy flavoring.
I like to put my cast iron skillet on my outdoor grill and cook outside. Keeping my kitchen smoke and smell free!
Nutrition
Calories: 143kcal | Carbohydrates: 5g | Protein: 1g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 1mg | Sodium: 391mg | Potassium: 85mg | Fiber: 2g | Sugar: 0.2g | Vitamin A: 88IU | Vitamin C: 0.1mg | Calcium: 83mg | Iron: 2mg
