Directions:
- Preheat a cast iron skillet for a half hour on HIGH. til it turns white.
- While skillet is heating, place filets of fish in a shallow dish, drizzle 2 oz oil on the fish. turn fish to coat both sides.
- Sprinkle 1 TBSP of blackening spice on each fillet. Rub into each with your hand so it sticks. repeat this on the other side of fish.
- Cut the lemon in half, remove seeds.
- Now the pan is HOT! (Hot pan-that's the KEY).
- Pour the remaining oil in the skillet,(carefully) it will smoke. Now you're ready!
- Place each fillet in pan, let it burn! (aka BLACKENED) about 2 to 3 minutes and turn it. ( depends on the thickness of the fish).
- Cook for 2 to 3 minutes.
- Turn off pan.
- Let it sit for 3 minutes.
- Sprinkle on the lemon.
- AND DONE!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 94.51 Kcal (396 kJ) | ||
| Calories from fat | 87.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.77g | 15% | |
|---|---|---|---|
| Cholesterol | 3.29mg | 1% | |
| Sodium | 9.64mg | 0% | |
| Potassium | 18.07mg | 0% | |
| Total Carbs | 0.78g | 0% | |
| Sugars | 0.15g | 1% | |
| Dietary Fiber | 0.24g | 1% | |
| Protein | 1.48g | 3% | |
| Vitamin C | 2.6mg | 4% | |
| Iron | 0.1mg | 0% | |
| Calcium | 1.9mg | 0% | |
| Amount Per 100 g | |||
| Calories | 438.01 Kcal (1834 kJ) | ||
| Calories from fat | 407.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 45.28g | 15% | |
|---|---|---|---|
| Cholesterol | 15.25mg | 1% | |
| Sodium | 44.66mg | 0% | |
| Potassium | 83.76mg | 0% | |
| Total Carbs | 3.62g | 0% | |
| Sugars | 0.67g | 1% | |
| Dietary Fiber | 1.13g | 1% | |
| Protein | 6.88g | 3% | |
| Vitamin C | 11.9mg | 4% | |
| Iron | 0.3mg | 0% | |
| Calcium | 8.8mg | 0% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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