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Blackened Redfish - Low Sodium Version
Servings = 4 | Serving size =4 ounces fish
This recipe can be multiplied by 2, 3, 4.
This healthy recipe can easily be multiplied but you must use a large pan.
This recipe makes great sandwiches as leftovers.
Not on a low sodium diet? Here's the standard Blackened Redfish.
Serve with Dirty Rice
AND
Serve with Parmesan Squash or Mango Salsa or Roasted Tomatoes
| 2 tsp | paprika |
| 1/2 tsp | salt |
| 1/4 tsp | onion powder |
| 1/4 tsp | garlic powder |
| 1/4 tsp | cayenne pepper |
| 1/4 tsp | fresh ground black pepper |
| 1/4 tsp | dried thyme leaves |
| 1/4 tsp | dried oregano leaves |
| 4 | 4 ounce filets red snapper |
| spray olive or grapeseed oil |
Preheat oven to 500°F. Place a large cast iron skillet in the oven.
Combine the paprika, salt, onion powder, garlic powder, cayenne pepper, black pepper, thyme and oregano in a small bowl. Mix together until well blended.
When the pan is hot spray place the fish on a cutting board skin side down. Spray lightly with oil and carefully dust the top of the filets with the spice mixture.
Place the fish in the hot pan skin side up and return the pan to the oven. Cook for about 8 - 10 minutes and serve.
Nutrition Facts
Serving size: 4 ounces fish | Servings 4
Calories 121 | Calories from Fat 15
Amount Per Serving (% Daily Value)
Total Fat 2g (3%) | Saturated Fat 0g (2%)
Monounsaturated Fat 0g | Trans Fat g
Cholesterol 42 mg (14 %) | Sodium 364 mg (15 %)
Total Carbohydrates 1g (0%) | Sugars 0g
Dietary Fiber 1g (4%) | Protein 24g
Vitamin A 14% | Vitamin C 5 % | Calcium 4% | Iron 3%
Vitamin K 3 mcg | Potassium 514 mg | Magnesium 40 mg
"One fish, two fish, red fish blue fish...."
-Dr. Seuss, Childhood Idol
The refrigerator light goes on...
This healthy recipe is so quick and simple and there's nothing better than the taste of New Orleans. The iron skillet will let you heat the pan until it is smoking hot and that's key to the blackened spice crust. If you don't have an iron skillet use a stainless steel or aluminum but not one coated with non-stick material.
