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Рецепт Black ‘N Spicy Fish
by Anne-Marie Nichols

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

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