It’s the first “Fish Friday” of Lent, so the folks at Spice Islands sent me a few easy recipes to get you excited about cooking up some healthy, delicious fish.
Eating fish is a great way to naturally add omega-3 fatty acids to your diet. The American Heart Association recommends eating fish at least two times (two servings) a week. Each serving is 3.5 ounce cooked. (This recipe is two servings.) Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are especially high in omega-3s.
Black ‘N Spicy Fish
Ingredients
- 1-1/2 teaspoons Spice Islands Garlic Salt
- 1 teaspoon Spice Islands Paprika
- 1 teaspoon Spice Islands Onion Powder
- 1 teaspoon Spice Islands Oregano
- 1 teaspoon Spice Islands Pepper, Black Fine Grind
- 1/2 teaspoon Spice Islands Cayenne Pepper
- 1/2 teaspoon Spice Islands Thyme, Ground
- 2 pounds salmon (tuna or firm white fish fillets may be substituted)
Directions
- Combine garlic salt, paprika, onion powder, oregano, black pepper, cayenne pepper and thyme.
- Rub mixture on both sides of fish.
- Heat a large cast iron skillet over medium high heat. Spray skillet with non-stick cooking spray and add fish.
- Cook 8 to 10 minutes on each side, or until fish flakes easily with a fork.
Prep Time: 5 Minutes
Cook Time: 08 - 10 Minutes
Total Time: 13 - 15 Minutes
Servings: 6
- Serving size: 7 ounces
- Calories: 318
- Calories from Fat: 169
- Total Fat: 18.8g
- Saturated fat: 3.8g
- Unsaturated fat: 15g
- Sodium: 93mg
- Total Carbohydrates: 1.4g
- Fiber: 0g
- Protein: 33.7g
- Cholesterol: 95mg
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Oh this fish just looks fantastic. A must try thanks for sharing.