Black ‘N Spicy Fish

black n spicy fishIt’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

Black ‘N Spicy Fish

Recipe and photo courtesy of Spice Islands. Note: Cooking times may differ depending on the thickness of the fillet or steak. A cast iron skillet is best for this recipe.


  • 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)


  1. Combine garlic salt, paprika, onion powder, oregano, black pepper, cayenne pepper and thyme.
  2. Rub mixture on both sides of fish.
  3. Heat a large cast iron skillet over medium high heat. Spray skillet with non-stick cooking spray and add fish.
  4. 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

3 thoughts on “Black ‘N Spicy Fish

  1. Cathy Wingo

    Just wondering if this can be cooked in a regular skillet, as I don’t have a cast iron one. What will the difference be?

    1. Anne-Marie Nichols Post author

      A regular skillet would be fine, Cathy. The nice thing about cast iron is that you do get a little iron added to your food, which is great if you’re iron deficient. Otherwise, non-stick is the easiest to use.


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