Continuing the quest for more healthy eating, last week I tried a tasty blackened fish recipe and it was really good. I have always loved fish and preparing it this way is fast and easy and really healthy. I found this recipe in some sort of free health magazine that my mom passed on to me and I don’t remember the name of it. I tore the sheet out and kept it.
Any mild fish will do: grouper, talapia, or snapper. I had grouper in the freezer.
Here’s the whole meal: Blackened grouper, mango salsa, roasted asparagus and roasted herbed red potatoes. It was a wonderful meal!
Start off with these 4 ingredients for the seasoning rub on the fish: Chili Powder, Garlic Powder, Paprika, and Cumin. Mix together well.
I buy frozen fish filets from Kroger or Publix and have had good success with them. They are vacuumed packed and it tastes good to me. Of course, fresh and not frozen is the best, but sometimes you have to do frozen.
Two grouper filets ready to cook.
Mix up the spices and dredge one side of the fish in the mixture. I heated the pan to Medium High and didn’t get a pic of that, as I was busy cooking. But, all you do is spray a non-stick pan with a little olive oil, place the fish down and then add the rub to the other side. Cook for about 3 minutes on each side and it cooks that fast.
Next, it’s time to mix up the salsa. I used the recipe that came with this, but used mango instead of Strawberry Kiwi. I love fresh mango salsa! It’s such a great accompaniment to fish.
I chopped all the ingredients, along with a fresh jalapeno.
Fresh ingredients and so delish. Lemon juice goes on this.
And that’s the finished blackened fish and salsa, a wonderful and tasty meal.
Have you tried blackened fish? I hadn’t done this all that often, but I’ll be doing it again. It was so fast and easy and very tasty!
Blackened Fish with Mango Salsa
Ingredients
- 4 fish filets or however many you need to cook flaky white fish like talapia, flounder, or sole. If you are doing 2 filets, divide the following in half:
- 2 TBL chili powder
- 2 TSP garlic powder
- 2 TSP cumin
- 2 TSP paprika
- 1/2 TSP salt
Instructions
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Mix dry ingredients well. Generously coat fish with seasoning mixture on one side. Spray non-stick pan with cooking spray and heat over high heat. Place fish in pan, seasoning side down and cook for 3 minutes. While cooking, generously coat the other side with seasoning mixture. Flip fish and cook for 3 minutes longer.
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Mango Salsa
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One mango, chopped
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Half a cucumber, peeled and chopped
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Half a chopped green bell pepper
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One TBL. fresh cilantro chopped
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Two TSP lemon juice (or lime works too) I used a whole lemon
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One-fourth cup red onion, thinly sliced and diced
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One half jalapeno, seeded and minced (optional)
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The salsa is better if you make it ahead and let the ingredients all meld together. I add salt and pepper to taste. Really great with this fish!
Yum — we have another lenten Friday coming up so I must try this. Thanks.
Looks delicious…i love blackened fish and just printed this recipe. Thanks for sharing!
Trying to eat healthier too, so I’m defintely going to give this a try.
Looks great Rhoda! Shared on FB and pinned 🙂
Sounds good Rhoda. I love mango salsa!
Thanks for a great recipe, Rhoda. Looks like some of the measurements have been cut off in the instructions….you might want to re-check your post and move those ingredient measurements over one tiny space so all of it will print.
Yum…looks awesome Rhoda!!!
Looks amazing! I love mango salsa… especially on fish tacos.
What a delicious & heathy dish Rhonda. Thanks for sharing! Have a great week, Jen@ City Farmhouse
I had blackened grouper w/mango salsa while on vacation recently, but never dreamed I would be able to duplicate it. I can’t wait to try this. Thanks for sharing!
Yum! I think this may be dinner tonight!
I love anything with Mango! Looks delicious. 🙂 Thanks for sharing!
I make a similar recipe and it’s my very favorite way to eat fish!! I love the mixture of spicy herbs and sweet salsa. Yum!!! May have to put it on the menu for this week.
Rhoda – We got right on this last nite and it was yummy (although we settled for Swai fish). Thought I was at a restaurant in Destin. Thanks for sharing!
Oh my, it looks so delicious! The mango salsa is one of my favorites, can’t wait to try this!
Excellent…I love mango salsa too. May I suggest
substituting small dice jicima for the cucumber and adding a little cumin.
Looks very good. Like the commenters suggestion for jicima in place of cucumber, adds a lot of crunch……and do try salmon as the fish choice for another selection. Will make this soon.
This looks extremely good. Cucumbers are really yummy cooked.