Blackened Rockfish

July 12, 2021
Created by Genevieve Daly, RDN, CD
10 minutes
Serves 6
  • 1 Tbsp paprika
  • 1 tsp cayenne
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp black pepper
  • 1 tsp salt
  • 1/4 tsp dried basil
  • 1/4 tsp dried oregano
  • 6 fillets rockfish
  • 4 Tbsp avocado oil

In a small bowl or ramekin, add all spices and stir until well combined. Set aside.

Pat each rockfish fillet dry with a paper towel. Cover each side with 1/2 tsp of seasoning.

In a medium frying pan over medium-high heat, add 2 tablespoons avocado oil and swirl to coat bottom of pan. When oil shimmers, add fillets to pan and cook for 2 minutes. Turn over and continue to cook until fish reaches a temperature of 145°. Remove from pan and continue cooking other fish, adding more oil to pan as needed.

Blackened rockfish can be used in tacos, added to a salad, or enjoyed with a side of rice and vegetables.

Nutrition per serving:  180 calories; 11g total fat (1.5g saturated); 470mg sodium; 1g carbohydrates; 1g dietary fiber; 0g sugar (0g added sugar); 18g protein