Blackened Fish

Gluten Free
Low Fod Map
Health score
10%
Blackened Fish
41 min.
6
437kcal

Suggestions

Ingredients

  • 36 ounce catfish fillets ( 1/)
  • tablespoons blackened fish seasoning 
  • servings lemon wedges 
  • cup butter unsalted melted

Equipment

  • frying pan
  • paper towels
  • wax paper

Directions

  1. Dip fillets in melted butter.
  2. Sprinkle 1 teaspoon seasoning evenly over both sides of each fillet. Press seasoning into fish, and place on wax paper.
  3. Heat a large cast-iron skillet over medium-high heat 10 minutes or until smoking.
  4. Place 2 fillets in the skillet, and cook 4 minutes on each side or until lightly charred.
  5. Transfer fillets to a serving dish; cover and keep warm.
  6. Drain butter from skillet, and carefully wipe clean with paper towels.
  7. Heat skillet 5 minutes or until smoking.
  8. Place 2 fillets in skillet, and repeat cooking procedure. Repeat with remaining 2 fillets.
  9. Serve with lemon wedges.
  10. Note: For testing purposes only, we used Chef Paul Prudhomme's Magic Seasoning Blends Blackened Redfish Magic for seasoning.

Nutrition Facts

Calories437kcal
Protein25.89%
Fat73.2%
Carbs0.91%

Properties

Glycemic Index
4.25
Glycemic Load
0.02
Inflammation Score
-6
Nutrition Score
17.79043478292%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Luteolin
0.02mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:437.24kcal
21.86%
Fat:35.59g
54.75%
Saturated Fat:20.71g
129.42%
Carbohydrates:0.99g
0.33%
Net Carbohydrates:0.81g
0.3%
Sugar:0.09g
0.1%
Cholesterol:180mg
60%
Sodium:77.68mg
3.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.32g
56.64%
Vitamin D:21.83µg
145.53%
Vitamin B12:3.86µg
64.29%
Phosphorus:367.02mg
36.7%
Selenium:21.91µg
31.3%
Vitamin B1:0.36mg
24.2%
Vitamin A:1065.82IU
21.32%
Potassium:628.53mg
17.96%
Vitamin B3:3.3mg
16.5%
Vitamin B5:1.34mg
13.45%
Vitamin K:13.39µg
12.75%
Vitamin B6:0.22mg
10.84%
Magnesium:42.95mg
10.74%
Vitamin B2:0.14mg
8.12%
Manganese:0.14mg
6.79%
Zinc:0.94mg
6.29%
Vitamin E:0.9mg
5.98%
Iron:0.99mg
5.53%
Folate:20.09µg
5.02%
Calcium:46.43mg
4.64%
Copper:0.08mg
3.77%
Vitamin C:1.88mg
2.28%
Source:My Recipes