Blackened Redfish

Servings

Serving size

4 ounces fish

COOKING TIME

30 Minutes

This healthy recipe can easily be multiplied (or divided by 2) but you must use a large pan. Makes great sandwiches as leftovers.

Serve with Brown Rice or Dirty Rice or Jasmine Rice or Low Sodium Jasmine Rice

AND

Serve with Herbed Zucchini or Maple Sweetened Collard Greens or Pan Grilled Asparagus or Pan Grilled Broccoli or Parmesan Squash or Parmesan Zucchini or Zucchini Salad or Zucchini with Sun Dried Tomatoes

Ingredients

2 tsp.. Smoked paprika

1/8 tsp. Salt

1/4 tsp. Onion powder

1/4 tsp. Garlic powder

1/4 tsp. Cayenne pepper

1/4 tsp., ground Black pepper

1/4 tsp., leaves Dried thyme

1/4 tsp., leaves Dried oregano

8 ounces Fresh snapper

2 tsp. Olive oil

Instructions

Place a skillet in the oven and preheat to 400°F.

Combine the paprika, salt, onion powder, garlic powder, cayenne pepper, black pepper, thyme, and oregano in a medium sized bowl.

Mix together until well blended.

Place the filets in the bowl and turn gently to coat the fish well with the spice mixture.

When the pan is hot, add the olive oil and swirl to coat the pan.

Place the fish in the hot pan skin side up and return the pan to the oven.

Cook for about 5 minutes and turn.

Cook for another 4 to 5 minutes and serve.

Serve this recipe with one of these starch side dishes.

Brown Rice

In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount of…

Dirty Rice

In a medium-size saucepan, heat 2 1/2 cups water and the salt. When the liquid comes to a boil, stir in the brown rice. Lower the heat to medium-low and simmer, covered, for 40 to 45 minutes. Do not boil away all of the liquid and do not stir the…

Jasmine Rice

In a medium sauce pan, heat the water and salt. When the water boils, stir in the jasmine rice. Reduce heat to medium-low and simmer, partially covered, for about 20-30 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…

Low Sodium Jasmine Rice

AND

Serve this recipe with one of these vegetable side dishes.

Herbed Zucchini

Place the olive oil in a large non-stick skillet over medium-high heat. When the oil is hot add the zucchini. Let the zucchini cook without stirring for about 3 minutes. If it appears to be cooking too fast, reduce the heat to medium. Toss the zucchini well and cook for…

Maple Sweetened Collard Greens

Heat the olive oil in a large skillet over medium heat. Add the white onion and cook slowly for about 20 minutes until the onions are translucent. Stir frequently. While the onions are cooking, wash the collards well and slice into 1/2-inch-thick chiffonade. Add the collard greens to the pan…

Pan Grilled Asparagus

Cut the woody ends off the base of the asparagus spears. Heat 1 quart of water in a shallow pan over medium-high heat. The water should never come to a full boil. Place the asparagus in the water and cook for about 5 – 7 minutes until the spears begin…

Pan Grilled Broccoli

Trim the bottom inch of the stem from the broccoli. Using a vegetable peeler, peel the tough outer layer from the stems. Heat 1 quart of water in a large sauce pan or stock pot fitted with a steamer basket over high heat. When the water is boiling, add the…

Parmesan Squash

Place the water in a medium pot fitted with a steamer basket over high heat. Preheat the oven to 325°F. Cut about 1/4 inch from the stem end of the squash and then slice lengthwise. Place the four halves in the steamer and steam until slightly tender. Remove the steamed…

Parmesan Zucchini

Place a large skillet in the oven and preheat the oven to 325°F. Cut about 1/4 inch from the stem end of the zucchini and then slice lengthwise. Spray the hot pan with oil and place the six halves in the pan cut side down. Roast for about 20 minutes.…

Zucchini Salad

Whisk together the olive oil, balsamic vinegar, maple syrup, salt, pepper and marjoram. Place in the refrigerator while cutting the zucchini. Cut the zucchini into medium dice. This should be about 1/4 inch cubes. Toss the zucchini, tomatoes and pine nuts together in the vinaigrette. Chill well before serving.

Zucchini with Sun Dried Tomatoes

Place the sun dried tomatoes in a small bowl and add the boiling water. Let the tomatoes steep for 20 minutes. Remove the tomatoes and finely mince. Reserve the water the tomatoes steeped in. Place a large skillet over medium heat. Add the olive oil and the sun dried tomato…