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A quintessential Louisiana dish, this Blackened Fish features tender fillets dredged in a bold Cajun spice blend and seared in a blistering-hot cast-iron skillet. The result is a smoky, spicy, dark crust that gives way to perfectly flaky fish inside. An intense flavor experience ready in minutes.
For 4 servings
Prepare the Blackening Spice Blend
Coat the Fish Fillets
Heat the Skillet and Ventilate
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A quintessential Louisiana dish, this Blackened Fish features tender fillets dredged in a bold Cajun spice blend and seared in a blistering-hot cast-iron skillet. The result is a smoky, spicy, dark crust that gives way to perfectly flaky fish inside. An intense flavor experience ready in minutes.
This cajun_creole recipe takes 20 minutes to prepare and yields 4 servings. At 288.11 calories per serving with 31.98g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Sear the Fish
Serve Immediately
This blackening spice and technique works wonderfully on chicken tenders, shrimp, or even firm tofu slices.
For a milder version, reduce the cayenne pepper to 1/4 teaspoon or omit it entirely. For extra heat, add a pinch of ground habanero or ghost pepper to the spice mix.
Flake the cooked fish and use it as a filling for incredible blackened fish tacos with a mango salsa and avocado crema.
Fish is packed with high-quality protein, which is essential for muscle repair, immune function, and maintaining a feeling of fullness.
Most fish are a good source of B vitamins, particularly B12 and niacin, which are crucial for energy production and maintaining a healthy nervous system.
The cayenne pepper in the spice blend contains capsaicin, a compound known to provide a temporary boost to metabolism and aid in fat oxidation.
The herbs and spices used, such as paprika, thyme, and oregano, are rich in antioxidants that help combat oxidative stress and inflammation in the body.
Yes, it is generally a healthy dish. The fish provides lean protein and omega-3 fatty acids. The 'blackening' comes from a crust of toasted spices, not from being burnt. The main source of fat is a moderate amount of butter used for coating.
A single 6-ounce serving of blackened fish typically contains between 280 and 350 calories, depending on the type of fish used and the exact amount of butter absorbed.
Traditionally, redfish (red drum) is used. However, any firm-fleshed fillet works well. Excellent choices include catfish, tilapia, cod, snapper, and mahi-mahi.
The smoke is an intentional and necessary part of the blackening process. It's created when the milk solids in the butter and the spice coating hit the extremely hot, dry skillet, instantly charring to form the signature flavorful crust.
While butter provides the classic rich flavor, you can use ghee (clarified butter) which has a higher smoke point. A high-smoke-point oil like avocado oil can also be used, but the flavor and crust will be slightly different.
Store leftover fish in an airtight container in the refrigerator for up to 2 days. To reheat, warm it gently in a skillet over low heat or in an oven at 300°F (150°C) for a few minutes to preserve its texture.