Blackened White Fish

11 20 468
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 2
Blackened White Fish
Health Highlights

Ingredients


1 tbsp Paprika
1 tsp Chili powder
1/2 tsp Oregano, dried
1/2 tsp, ground Thyme, dried
1/2 tsp Sea Salt
1/2 tsp Black pepper
1/4 tsp Hot pepper (chili) flakes
3 tbsp Almond flour/meal, Bob's Red Mill (optional)
1/2 whole lemon(s) Lemon juice
2 fillet Whitefish (can use perch, tilapia, sole, haddock)
2 tbsp Extra virgin olive oil

Instructions


  1. In a shallow dish, combine paprika, chili powder, oregano, thyme, salt, pepper, chili flakes, and almond flour.
  2. Squeeze the lemon juice evenly over the fish fillets, and then dip them into the spice mixture. Coat both sides well.
  3. In a large saute pan, heat the oil over medium heat for a couple of minutes. Add the fish fillets and cook, turning once, about 3 minutes per side, until the fish is opaque and easily flakes with a fork.

Nutrition Facts

Per Portion

Calories 468
Calories from fat 287
Calories from saturated fat 36
Total Fat 32 g
Saturated Fat 4.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 12.3 g
Cholesterol 119 mg
Sodium 675 mg
Potassium 1104 mg
Total Carbohydrate 6.1 g
Dietary Fiber 2.9 g
Sugars 1.4 g
Protein 41 g

Dietary servings

Per Portion


Meat 2.2
Meat Alternative 0.4

Energy sources


Pygal4%391.0257880330941107.9454510192070661%452.0153950988366245.1382625223337235%302.25548039975257154.3078364776859561%35%CarbohydratesFatProtein

Meal Type(s)

Lunch




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