Blackened Fish

Servings 4 servings


  • 1 teaspoon sea salt
  • 1 tablespoon garlic powder
  • 2 teaspoons dried thyme
  • 1 tablespoon dried parsley
  • 1 tablespoon dried basil
  • 1 to 2 teaspoons cayenne pepper (depending on how hot you like it)
  • 1/4 teaspoon Fresh ground black pepper
  • 1 tablespoon olive oil
  • 4 pieces firm fleshed white fish fresh or frozen


  • In a small bowl, combine the first 7 ingredients (sea salt through black pepper). Stir to mix.
  • Spread the mixture in a shallow baking dish.
  • Press the fish fillets into the spices, coating both sides.
  • In a large skillet, heat the olive oil over medium-high heat.
  • Cook the fish for 3 to 4 minutes per side or until cooked through and fish flakes with a fork.


LC SERVING SUGGESTION: Sautéed zucchini and yellow squash
SERVING SUGGESTION: Whole wheat yeast rolls
GLUTEN FREE: No changes necessary (avoid yeast rolls serving suggestion)
NUTRITION: Per Serving: 184 Calories; 5g Fat (23.9% calories from fat); 31g Protein; 3g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 564mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Fat.
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