Oven Blackened Fish

2015-03-20
  • Yield : 4
  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 20m
  • Ready In : 30m

Oven Blackened Fish is for people who like Cajun-style blackened fish but don’t like the smoke or mess of pan blackening the fish. Some method for cooking blackened fish are dangerous for the novice cook, and who wants to thrown out a good piece of fish?

You can use your favorite fish; red or white for this recipe. Fish fillets should be at least 1-inch thick due to the 15 to 20 minute bake time to prevent over baking and drying out the fish. For thinner fillets, reduce bake time.

Like all recipes on this website, adjust the seasoning and amount of rub to your taste.

Ingredients

  • 4 fish fillets (about 5.5 oz., 160 g each) catfish, tilapia, salmon, tuna
  • Rub
  • 3 tablespoons (45 ml) sweet or smoked paprika
  • 1 teaspoon (5 ml) kosher salt
  • 1 teaspoon (5 ml) onion powder
  • 1 teaspoon (5 ml) ground black pepper
  • 1/2 teaspoon (2.5 ml) cayenne pepper
  • 1 teaspoon (5 ml) dried thyme
  • 1 teaspoon (5 ml) dried oregano
  • 1/2 teaspoon (2.5 ml) garlic powder
  • Olive or avocado oil or cooking spray

Method of Preparation

Step 1

Preheat oven to 375°F (190°C).

Step 2

In a small bowl, combine all rub ingredients.

Step 3

Use paper towels to pat fish fillets dry and then lightly coat all sides with oil or cooking spray. Rub all sides of the fish with the spice rub and place serving sine up on an oiled baking sheet.

Step 4

Baked 15 to 20 minutes or until well browned and fish is cooked through and easily flakes with a fork.

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Nutritional Info

This information is per serving.

  • Calories

    230
  • Calories From Fat

    85
  • Total Fat

    10
  • Saturated Fat

    2g
  • Trans Fat

    0g
  • Cholesterol

    35mg
  • Sodium

    320mg
  • Carbohydrates

    4g
  • Dietary Fiber

    2g
  • Sugar

    1g
  • Protein

    33g
  • Dietary Fiber:

    1 Fish Fillet