Directions:
- Cook in a cast iron pan on the grill outdoors. There will be a lot of smoke and you do not want to do this in the house.
- Blackened seasoning
- Season salt (or similar such as brisket rub, steak seasoning, etc.)
- Olive oil
- Salmon or Tuna (buy fresh frozen if possible for best freshness). Get the thickest piece available.
- Pre-heat pan on grill. Pour just enough oil in pan to coat the bottom. Do not burn oil while pre-heating
- Skin fish and rinse
- Sprinkle generous amount of blackened seasoning on one side of the fish
- Place fish, seasoned side down, into preheated pan with oil. Be careful doing this to avoid splashing hot oil.
- Sprinkle lesser amount of season salt on top side of fish.
- Flip fish after 1.5 - 2 minutes
- After aprox. 2 minutes check for doneness. Monitor how done the fish is by watching the edge.
- Salmon can cook all the way through without drying out.
- Tuna should not cook all the way through or it will be dry and chewy. Tuna is best medium rare.
- Remove fish when desired doneness is reached. Cover and let rest for 2-3 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 164 Kcal (687 kJ) | ||
| Calories from fat | 54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6g | 9% | |
|---|---|---|---|
| Cholesterol | 76mg | 25% | |
| Sodium | 340mg | 14% | |
| Total Carbs | 1g | 0% | |
| Dietary Fiber | 1g | 4% | |
| Protein | 25g | 50% | |
| Amount Per 100 g | |||
| Calories | 192.94 Kcal (808 kJ) | ||
| Calories from fat | 63.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.06g | 9% | |
|---|---|---|---|
| Cholesterol | 89.41mg | 25% | |
| Sodium | 400mg | 14% | |
| Total Carbs | 1.18g | 0% | |
| Dietary Fiber | 1.18g | 4% | |
| Protein | 29.41g | 50% | |
* 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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