Cajun-Style Blackened Fish

Ingredients

  • 1 tbsp Cajun rub
  • 5 oz raw whitefish
  • 3/4 tsp extra-virgin olive oil
  • 2 cups steamed mixed vegetables
  • Cajun rub (can also be used on poultry):
    • 1/2 tbsp paprika
    • 1/4 tsp salt & pepper
    • 1/2 tsp onion powder
    • 1/2 tsp garlic powder
    • 1/2 tsp cayenne pepper

Instructions

Mix spices together.  Heat oil in a pan over medium heat until very hot but not smoking.  Rinse fish and pat dry with a paper towel.  Rub some oil on both sides of fish.  Sprinkle both sides with spice mixture (if you want it spicier, add more of the mixture).  Sear the fish in the hot pan for about 1 minute, just until the fish is golden brown; flip and sear other side.  If the fish is cut thick, you will need to turn down the heat, over and cook so that the fish cooks through.  Serve with steamed vegetables.

  • Calorie Count: 400
  • Protein: 29.28 grams
  • Carbs: 37.53 grams
  • Fat: 12.5 grams
  • Sat Fat: 1.92 grams
  • Total Prep Time: 10 minutes

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