Cajun blackened fish steaks

Serves 4

  • 4 x 200 g white fish fillets, sustainably sourced, such as seabass, snapper, bream or pollock (approx. 2cm thick), skin on, scaled and pinboned

  • 1 lemon

  • For the rub:

  • 10 sprigs of fresh thyme, leaves picked

  • 4 sprigs of fresh oregano, leaves picked

  • 2 cloves of garlic, peeled

  • 2 level teaspoons of smoked paprika

  • 1 teaspoon cayenne pepper

  • 1 teaspoon sea salt

  • 1 level teaspoon of finely ground black pepper

  • 2 tablespoons olive oil

  • 1 lemon

This is my version of a classic Southern dish, but just a word of warning: it is seriously spicy! The way I heard it, this brilliant rub was invented by an African-American chef working at Commander's Palace, a posh New Orleans restaurant. The famous head chef there, Paul Prudhomme, took this recipe, added his own little tweaks and introduced blackened fish to the rest of the world. Basically it's a bold rub that fragrantly flavours fish and meat and goes dark when it cooks, thanks to the paprika and garlic.



Traditionally this dish has been made with the locally caught redfish, but it's also great with any whole or filleted white fish. It goes with so many things, including chicken, pork, lamb and steak. When I was in Louisiana I cooked it on a barbecue, but I've shown you below how to do it indoors in a pan. Don't be scared by how black the spices go: they'll look burnt but the taste will be amazing.




To make the rub, bash up your fresh herbs and garlic in a pestle and mortar until you've got a nice coarse paste. Mix in the spices, salt, pepper and olive oil, then squeeze in the juice of half the lemon, making sure not to let any pips get in there, and stir well.



Lightly score the skin of your fish in lines about 2cm apart. Using your fingers, smear the rub all over both sides of the fish and into the cuts you've made. Put a non-stick pan or griddle pan over a medium-high heat and let it get nice and hot. Place your fish in the pan, skin side down, and let it cook for 3 to 4 minutes. It will get quite smoky, so you might want to open a window! Turn the heat down to low, then, very carefully, flip your fish over and cook for another 3 to 4 minutes on the second side.



Cut your remaining lemon half and your second lemon into wedges for squeezing over. Serve them with your fish, a nice salad and boiled or steamed new potatoes dressed in good olive oil or butter. Don't forget a nice cold glass of wine!

Nutritional Information

Cajun blackened fish steaks

Coated in badass bold spices

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This bold and seriously spicy rub fragrantly flavours the fish in my version of this classic Southern dish. Get grilling!
Serves 4
15m
Super easy
Print this recipe
Method

This is my version of a classic Southern dish, but just a word of warning: it is seriously spicy! The way I heard it, this brilliant rub was invented by an African-American chef working at Commander's Palace, a posh New Orleans restaurant. The famous head chef there, Paul Prudhomme, took this recipe, added his own little tweaks and introduced blackened fish to the rest of the world. Basically it's a bold rub that fragrantly flavours fish and meat and goes dark when it cooks, thanks to the paprika and garlic.

Traditionally this dish has been made with the locally caught redfish, but it's also great with any whole or filleted white fish. It goes with so many things, including chicken, pork, lamb and steak. When I was in Louisiana I cooked it on a barbecue, but I've shown you below how to do it indoors in a pan. Don't be scared by how black the spices go: they'll look burnt but the taste will be amazing.


To make the rub, bash up your fresh herbs and garlic in a pestle and mortar until you've got a nice coarse paste. Mix in the spices, salt, pepper and olive oil, then squeeze in the juice of half the lemon, making sure not to let any pips get in there, and stir well.

Lightly score the skin of your fish in lines about 2cm apart. Using your fingers, smear the rub all over both sides of the fish and into the cuts you've made. Put a non-stick pan or griddle pan over a medium-high heat and let it get nice and hot. Place your fish in the pan, skin side down, and let it cook for 3 to 4 minutes. It will get quite smoky, so you might want to open a window! Turn the heat down to low, then, very carefully, flip your fish over and cook for another 3 to 4 minutes on the second side.

Cut your remaining lemon half and your second lemon into wedges for squeezing over. Serve them with your fish, a nice salad and boiled or steamed new potatoes dressed in good olive oil or butter. Don't forget a nice cold glass of wine!

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 213
    11%
  • Carbs 1.6g
    1%
  • Sugar 0.3g 0%
  • Fat 11g 16%
  • Saturates 1g 5%
  • Protein 26.8g 60%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 4 x 200 g white fish fillets, sustainably sourced, such as seabass, snapper, bream or pollock (approx. 2cm thick), skin on, scaled and pinboned

  • 1 lemon

  • For the rub:

  • 10 sprigs of fresh thyme, leaves picked

  • 4 sprigs of fresh oregano, leaves picked

  • 2 cloves of garlic, peeled

  • 2 level teaspoons of smoked paprika

  • 1 teaspoon cayenne pepper

  • 1 teaspoon sea salt

  • 1 level teaspoon of finely ground black pepper

  • 2 tablespoons olive oil

  • 1 lemon