Nutritional Facts: Approximately 340 calories, 45 grams of protein.
This recipe is one of my favorites to cook for dinner. I’ll usually cook a few of them at a time and pack meals as well. As long as the fish fillet is defrosted, it will take about 15 minutes to prepare and cook. Any fish fillet will work: salmon, trout, halibut, or red snapper for example. In this recipe, I used tilapia fish that come individually packaged from my wholesale market (Costco).
Here are the ingredients used:
- Fish fillet, about 4-6 oz.
- 1 Tablespoon of olive oil
- Any Blackened or Cajun seasoning
Tip: if you don’t have blackened or Cajun seasoning, you can make your own if you have these common spices:
- 1 Tbsp. Paprika
- 1 Tbsp. Garlic Powder
- 1 Tbsp. Onion Powder
- 1/2 Tbsp. Cayenne or Red Pepper (adjust for your heat/spicy taste buds!)
- 2 Tbsp. Salt (less or more, customize to your taste)
- 2 Tbsp. Black Pepper
- 1/2 Tbsp. Oregano
Warning: the blackened seasoning mix above is medium heat. To adjust the heat, add or remove cayenne pepper.
Step 1 – Preheat Pan
Preheat the pan to a medium heat and add a light layer of nonstick cooking spray. I use a nonstick pan to make clean up easier. While the pan is heating up, move on to preparing the fish fillet. Allow at least 4 minutes for the pan to reach a medium temperature.
Step 2 – Prepare Fish Fillet
Using paper towels or napkins, pat dry the fish fillet on both sides to absorb moisture. Coat both sides of the fish with the olive oil. Then, sprinkle blackened seasoning into both sides of the fish. Make sure to coat the fillet evenly with the spices. Use your fingers to gently press the spices into the fish. You will see the blacked seasoning mix well with the olive oil in the surface of the fillet.
Step 3 – Pan-Sear Fish Fillet
Add the fish fillet to the preheated pan and cover. Cook for about 4 minutes and then turn the fillet over. Cook for another 4 minutes. The fish will be done when it flakes easily with a fork.
Step 4 – Enjoy
Remove fish fillet from the pan and serve. With some side dishes that you can easily prepare, you can end up with a meal that looks like the picture below:
As you can see, we can make healthy and nutritious meals in no time. You may have noticed we avoided all the ingredients that absolutely wreck our weight loss goals. This same recipe can call for bread crumbs, flour, butter and much more oil. However, by removing these we can still enjoy the same fish with great flavor while reaching our fitness goals. Try using different rubs and seasonings as well to keep things different. Add a little lime while cooking to give it a tangy twist. I hope you enjoyed this little recipe and remember – getting fit doesn’t have to be bland or tasteless, you just need to experiment!