Рецепт Black ‘N Spicy Fish
Black ‘N Spicy Fish
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
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.
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