Blackened Catfish
The key to perfect blackened fish is to get the skillet nice and hot. Tilapia can be used instead of catfish if desired, and the spice mix can be varied based on your preferences.
3/4 tsp (4 mL) salt
3/4 tsp (4 mL) paprika, preferably smoked
3/4 tsp (4 mL) black pepper
1/2 tsp (2 mL) white pepper
3/4 tsp (4 mL) garlic powder
3/4 tsp (4 mL) onion powder
3/4 tsp (4 mL) dried thyme
3/4 tsp (4 mL) dried oregano
4 - 6 oz (170 g) catfish filets
1 Tbsp (15 mL) extra-virgin olive oil
In small bowl, combine spices. Rinse fish under cool water and pat dry with paper towel. Brush each with oil and coat generously with spice mixture.
Heat 12 to 15 in (30 to 38 cm) cast iron skillet over medium-high for about 10 minutes. Place fish in skillet and cook for 2 minutes; carefully flip and cook 2 additional minutes, or until opaque throughout.
Serves 4.
Each serving contains:
257 calories; 26 g protein; 16 g total fat (3 g sat. fat, 0 g trans fat); 0 g carbohydrates; 0 g fibre; 525 mg sodium
source: "Heavy Metal", from alive #349, November 2011
Blackened Catfish
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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