SUMMER BLACKENED FISH
Recently I went to Boston and had the most amazing blackened swordfish. I decided that I needed to come home and re-create the recipe. The blackened fish (best with white fish) topped with a delicious melon salad, will take your home-cooked seafood to a whole new level. The melon is a must add - it totally rounds out the salty meat and looks show stopping! Perfect summer fish recipe!
Fish Recommendations for Adults
Based on a 2,000 calorie diet, the Dietary Guidelines for American recommend 8 oz per week of seafood. This can include shellfish, fish, shrimp, etc. However you decide to get in your fish, there are many benefits from eating it every day. The main benefit of fish is the high levels of omega-3 fatty acids. These are anti-inflammatories that help reduce risk for heart disease and arthritis. Omega-3 fatty acids also increase brain function, vision, and decrease the risk of depression and Alzheimer’s disease. Fish also contains high amounts of Vitamin D.
Many pregnant women avoid eating fish because of the cautions of mercury. That is definitely something to think about, but there are still many types of fish that you can and should eat while being pregnant! Substitute the swordfish (high in mercury) for another type of fish (lower in mercury) when making this recipe if you are pregnant.
Types of fish HIGH in mercury:
Swordfish
Shark
Orange roughy
Southern bluefin tuna
Types of fish LOW in mercury:
Salmon
Canned tuna
Lobster
Oysters
As I previously mentioned, this recipe is best made with white fish, but substitute for other types of fish if you don’t like white fish. The key piece of this recipe is the melon topping. This recipe will be best when eaten in the summer (since the melon will be in season), but you may not be able to stop making it after you start!
INGREDIENTS
4 white fish fillets -about 5 oz each (tilapia will be the cheapest but halibut or swordfish may taste better, any of them work!)
2 tbsp coconut oil or butter
Blackened Seasoning Marinade
1 tbsp paprika
1 tsp cayenne pepper
1 tsp garlic powder
1 tsp onion powder
1/2 tsp dried thyme
1/2 tsp dried oregano
3/4 tsp black pepper
2 1/2 tsp salt
Melon Salad (top on cooked fish)
2 cups watermelon, cut into balls using a tablespoon, cookie scooper, or melon baller
2 cups cantaloupe, cut into balls using a tablespoon, cookie scooper, or melon baller
1/4 cup chopped cilantro
1/4 cup chopped red onion, very finely chopped
1/4 cup chopped cucumber
INSTRUCTIONS
Marinade the fish in a gallon size plastic bag or baking dish. Cover the fish fillets with all of the spices, and mix until completely covered. Let sit for 30+ minutes. The longer the fish marinades, the better!
While marinading the fish, prepare the melon salad. Cut watermelon and cantaloupe into small balls using a tablespoon, cookie scooper, or melon baller. Chop the cilantro, red onion, and cucumber into very fine pieces. In a medium size bowl, combine all the ingredients and stir until mixed thoroughly.
After marinading the fish and preparing the melon salad, heat a medium size skillet on medium-high heat. Place the butter or coconut oil in the pan, and wait until it is completely melted. Add the marinaded fish fillets to the skillet. Cook for 3-4 minutes on each side, or until cooked thoroughly when it reaches 145 F degrees. The fish should be flaky.
Top the fish with the melon salad. Enjoy!!
NUTRITION (5 oz halibut)
Makes 4 servings
226 calories
28g protein (52%)
11g carbs (17%)
8g fat (31%)
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OTHER RECIPES YOU MAY LIKE
SUMMER BLACKENED FISH
Ingredients:
- 4 white fish fillets -about 5 oz each (tilapia will be the cheapest but halibut or swordfish may taste better, any of them work!)
- 2 tbsp coconut oil or butter
- 1 tbsp paprika
- 1 tsp cayenne pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp dried thyme
- 1/2 tsp dried oregano
- 3/4 tsp black pepper
- 2 1/2 tsp salt
- 2 cups watermelon, cut into balls using a tablespoon, cookie scooper, or melon baller
- 2 cups cantaloupe, cut into balls using a tablespoon, cookie scooper, or melon baller
- 1/4 cup chopped cilantro
- 1/4 cup chopped red onion, very finely chopped
- 1/4 cup chopped cucumber
Instructions:
- Marinade the fish in a gallon size plastic bag or baking dish. Cover the fish fillets with all of the spices, and mix until completely covered. Let sit for 30+ minutes. The longer the fish marinades, the better!
- While marinading the fish, prepare the melon salad. Cut watermelon and cantaloupe into small balls using a tablespoon, cookie scooper, or melon baller. Chop the cilantro, red onion, and cucumber into very fine pieces. In a medium size bowl, combine all the ingredients and stir until mixed thoroughly.
- After marinading the fish and preparing the melon salad, heat a medium size skillet on medium-high heat. Place the butter or coconut oil in the pan, and wait until it is completely melted. Add the marinaded fish fillets to the skillet. Cook for 3-4 minutes on each side, or until cooked thoroughly when it reaches 145 F degrees. The fish should be flaky.
- Top the fish with the melon salad. Enjoy!!
Calories
226Fat (grams)
8Sat. Fat (grams)
4Carbs (grams)
11Fiber (grams)
1.2Net carbs
9.5Sugar (grams)
9.5Protein (grams)
28Sodium (milligrams)
113Cholesterol (grams)
86