Spicy Cajun-Stlye Fish from Men's Health November 2011 Issue.
Flavor the Butter
Grate 1 tsp of zest from the lime into a small bowl, and then halve the lime and squeeze the juice (from both halves) into the bowl. Add the butter, cilantro, and garlic, and stir to blend. Set aside.
Cook the Tilapia
Heat the oil in a large cast-iron skillet or sauté pan over high heat. Rub the tilapia all over with the blackening seasoning. When the oil in the pan starts to lightly smoke, add the fish and cook undisturbed until the spice rub becomes dark and crusty, 3-4 minutes. Flip and cook until the fillets flake with gentle pressure from your finger, 1-2 minutes more.
Finish the Dish
Transfer the fish to four serving plates and immediately top each with a bit of the flavored butter.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (205g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 252 | ||
Calories from Fat: 110 (44%) | ||
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Amt Per Serving | % DV | |
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Total Fat 12.2g | 16 % | |
Saturated Fat 5.2g | 26 % | |
Monounsaturated Fat 4.7g | ||
Polyunsanturated Fat 2.1g | ||
Cholesterol 100.3mg | 31 % | |
Sodium 1414.1mg | 49 % | |
Potassium 541.1mg | 14 % | |
Total Carbohydrate 2.3g | 1 % | |
Dietary Fiber 0.5g | 2 % | |
Sugars, other 1.8g | ||
Protein 34.4g | 49 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 252
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