Easy Blackened Fish
Easy blackened fish recipe ready in 18 minutes. Gluten-free, anti-inflammatory, and perfect for healthy weeknight dinners.
Ingredients
- 4 firm white fish fillets (6 oz each, such as mahi-mahi or cod)
- 2 teaspoons smoked paprika
- 1 teaspoon cayenne pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper, freshly ground
- 1/2 teaspoon sea salt
- 1/4 teaspoon white pepper
- 3 tablespoons extra virgin olive oil
- 2 tablespoons unsalted butter
- 1 large lemon, cut into wedges
- 2 cloves garlic, minced
- 1 teaspoon fresh rosemary, finely chopped
- Fresh parsley for garnish
- Cooking spray for the skillet (optional)
Instructions
- 1
Pat the fish fillets dry with paper towels, removing excess moisture to help the spices adhere and promote even browning.
- 2
Combine smoked paprika, cayenne pepper, garlic powder, onion powder, dried thyme, oregano, black pepper, sea salt, and white pepper in a shallow dish, whisking until the mixture is well integrated.
- 3
Coat each fish fillet evenly on both sides with the spice mixture, pressing gently so the seasonings stick to the surface.
- 4
Heat a cast-iron skillet or heavy-bottomed stainless steel pan over medium-high heat for 3-4 minutes until it's very hot but not smoking.
- 5
Add olive oil and butter to the skillet, swirling to coat the bottom and sides evenly as the butter foams, about 1 minute.
- 6
Carefully place the seasoned fish fillets into the hot skillet, spacing them apart so they cook evenly without crowding, about 30 seconds after adding.
- 7
Sear the fillets without moving them for 3-4 minutes until a dark, caramelized crust forms on the bottom and the edges become opaque.
- 8
Flip each fillet gently using a thin spatula and sear the other side for another 2-3 minutes until cooked through and the flesh flakes easily with a fork.
- 9
Scatter minced garlic and fresh rosemary over the fish in the final minute of cooking, allowing the aromatics to become fragrant.
- 10
Transfer the blackened fish to a serving platter and squeeze fresh lemon juice over each fillet while still hot.
- 11
Garnish with chopped fresh parsley and lemon wedges, then serve immediately while the fish is at peak temperature.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| unsalted butter | ghee or avocado oil | Ghee and avocado oil have higher smoke points and contain fewer inflammatory compounds when heated to high temperatures, making them better choices for searing. |
| mahi-mahi or cod | wild-caught salmon or mackerel | Fatty fish varieties provide omega-3 fatty acids that actively reduce inflammation and support gut microbiome health, enhancing the anti-inflammatory benefits of this dish. |
| dried thyme and oregano | fresh herbs added at finish | Fresh herbs retain more heat-sensitive phytonutrients and antioxidants that degrade during cooking, maximizing anti-inflammatory and gut-health benefits. |
| 1/2 teaspoon sea salt | 1/4 teaspoon sea salt with juice of half a lemon | Reducing sodium while boosting lemon juice maintains flavor intensity while supporting blood pressure stability and reducing inflammation markers. |
| extra virgin olive oil | coconut oil (refined, for high heat) | Refined coconut oil offers better heat stability and contains medium-chain triglycerides that may improve metabolic function without the inflammatory response of refined seed oils. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 268 |
| Total Fat | 13g |
| Saturated Fat | 4g |
| Cholesterol | 82mg |
| Sodium | 380mg |
| Carbohydrates | 2g |
| Fiber | 0g |
| Sugar | 0g |
| Protein | 36g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
