American · Lunch · Dinner
Blackened Fish
Mild white fish fillets coated in a smoky, peppery Cajun spice rub and seared in a very hot skillet until a dark, crackly crust forms. A squeeze of lemon brightens the heat, and the recipe uses only a spoonful of oil instead of the traditional pool of butter.
- Prep
- 10 min
- Cook
- 12 min
- Total
- 22 min
- Serves
- 4
Calories come from: Carbs 9% · Fat 29% · Protein 62%
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Ingredients
For 4 servings- 4 fillets (about 150 g each)Tilapia or catfish fillets, about 2 cm thick
- 2 tsp5 gSmoked paprika
- 1 tspGarlic powder
- 1 tspOnion powder
- 1 tspDried thyme
- 1 tspDried oregano
- 1/2 tspCayenne pepper
- 1/2 tspGround black pepper
- 3/4 tsp5 gSalt
- 1 tbsp14 gAvocado oil
- 1 medium85 gLemon, cut into wedges
- 2 tbspFresh parsley, chopped (optional)
Steps
- 1
In a small bowl, mix the paprika, garlic powder, onion powder, thyme, oregano, cayenne, black pepper and salt.
- 2
Pat the fish fillets very dry with paper towels.
- 3
Brush both sides of the fillets with half of the avocado oil.
- 4
Sprinkle the spice mix evenly over both sides of each fillet and press it on gently.
- 5
Turn on the extractor fan or open a window, as this method makes smoke.
- 6
Heat a cast-iron skillet over medium-high heat for about 5 minutes until very hot.
- 7
Add the remaining oil and swirl to coat the pan.
- 8
Lay the fillets in the pan without crowding, working in two batches if needed.
- 9
Cook without moving for 2 to 3 minutes until the underside is dark and crusted.
- 10
Flip carefully and cook 2 to 3 minutes more, until the fish flakes easily and reaches 63 °C / 145 °F in the thickest part.
- 11
Transfer to plates, scatter with parsley if using, and serve with lemon wedges.
Swaps, storage and make-ahead
Swaps
- Use cod, haddock or another firm white fish fillet if tilapia or catfish is hard to find, adjusting the cooking time for thickness.
- Swap the avocado oil for any high-smoke-point oil such as refined peanut or canola oil.
- For a milder version, cut the cayenne down to a pinch or leave it out and rely on the smoked paprika for flavour.
- Use a ready-made Cajun seasoning in place of the homemade spice mix, choosing one labelled gluten-free and low-sodium, and skip the added salt if it already contains salt.
Storage
Refrigerate leftovers in an airtight container within 2 hours and eat within 3 to 4 days, reheating until steaming hot, though the crust softens so it is best eaten fresh. Freezing cooked fish is not recommended as the texture suffers.
Make ahead
Mix the spice rub up to a few weeks ahead and store it in a sealed jar in a cool, dry place. Season the fish just before cooking.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: Fish
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (179 g) | Per 100 g | |
|---|---|---|
| Calories | 192 kcal | 107 kcal |
| Protein | 30.8 g | 17.2 g |
| Carbohydrates | 4.3 g | 2.4 g |
| of which sugars | 0.7 g | 0.4 g |
| Fiber | 1.5 g | 0.8 g |
| Fat | 6.4 g | 3.6 g |
| of which saturated | 1.3 g | 0.7 g |
| Sodium | 517 mg | 289 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
