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blackened fish on a white platter topped with mango salsa.
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4.67 from 6 votes

Blackened Fish

This healthy Blackened Fish is exceptionally flavorful, crispy on the outside and flakey on the inside. A quick and easy meal that can be ready in less than 20 minutes. Dishes like this are the perfect weekday meal for any busy family.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Dinner, Lunch
Cuisine: American, Cajun
Keyword: blackened fish, blackened fish recipe
Servings: 4
Calories: 238kcal

Ingredients

  • 1 tablespoon ground cumin
  • ¼ teaspoon cayenne pepper
  • 2 teaspoons sweet paprika
  • 1 teaspoon chili powder
  • 2 teaspoon black pepper ground
  • ½ teaspoon salt
  • 4 white fish fillets about 6 ounces each
  • 2 tablespoons olive oil

Instructions

  • Combine spices: Combine all the spices together and rub generously over fish fillets.
  • Cook the fish: In a large non stick skillet heat the olive oil over medium heat. Add the seasoned fish fillets and cook for 5 to 7 minutes on each side until the fish flakes easily with a fork.
  • Serve: Serve with salsa.

Video

Notes

  1. Overcooking fish can really ruin it, so tend it carefully while cooking.
  2. Using fresh fish when available can't be beat.
  3. If using frozen fish, make sure you pat dry the thawed fish.
  4. Although blackened fish when cooked can appear to look burnt, it really isn't.
  5. I used a non-stick pan, but a cast iron skillet can also be used.
  6. Store leftover blackened fish in a shallow covered container to allow the fish to cool to the proper temperature more quickly. Cooked fish can be stored for up to 2-3 days in a refrigerator at 40°F or less.
  7. Wrap fish in plastic wrap and place in an airtight container or freezer bag for up to 1 month.

Nutrition

Serving: 1fillet | Calories: 238kcal | Carbohydrates: 2g | Protein: 35g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 85mg | Sodium: 391mg | Potassium: 589mg | Fiber: 1g | Sugar: 1g | Vitamin A: 717IU | Vitamin C: 1mg | Calcium: 40mg | Iron: 2mg