Quick, nutritious, and delicious blackened fish dish is steeped not only in flavor but also known for that New Orleans culinary Cajun flare. Blackening is a cooking technique most commonly used with firm-fleshed fish, chicken, steak, and other meats. This recipe calls for tuna, but trout, catfish, red snapper, mahi, grouper or even salmon would be equally good. When blackened, the food is dipped in melted butter, then dredged in a combination of herbs and spices, before being cooked in a hot pan (traditionally cast iron). This method allows the spices to toast evenly, blooming their flavors, and adding a crisp texture. This is an aromatic, smoky, preparation, so be sure to have a well-ventilated kitchen! Moderation is key in this recipe to keep it healthy. The traditional fat of choice butter, but a more heart healthy option would be EV olive oil, or a good compromise could be half butter half oil. But you could even use this same spice mixer and grill this fish, chicken, or steak to make it an even healthier dish. Blackening is a technique that helps cooks get more healthy seafood on the table more often but the delicious quick method makes it more popular.
Blackened Ahi Tuna: (Or you could use any firm fish, chicken or steak) Makes 2 servings
1 ¼ pound ahi tuna
¼ tsp ground ginger
¼ tsp oregano
¼ tsp pepper
1 tsp blackened spice mix
½ tsp cayenne pepper
¼ tsp fennel seeds
½ tsp paprika
2 Tbs butter (You can substitute 4 tsp EV olive oil, or split 50/50- 1Tbs Butter, 2tsp evoo)
1/8 tsp cloves
Combine all dry ingredients in a bowl and mix well. Store in an airtight container.
Mix thoroughly before each use.
In a heavy saute’ pan over medium heat, heat butter or oil.
Place both ahi steaks in the saute’ pan, flipping to cover both side with fat.
Generously coat exposed side with the seasoning and immediately turn fish over to coat the other side.
Increase heat to medium-high and cook on one side approximately 2 minutes, until seasoning blackens.
Turn steaks over and repeat, adding more butter or oil if needed. (Don't over do butter or oil or than it can become unhealthy)
Remove ahi steaks from pan and serve.
(add three servings of healthy veggies to complete this healthy meal)
Ok, now it’s your turn! Make your own blacken fish with this recipe and take a photo and tag us #HealthyWarner, so we can check it out!
Did you know studies show: Unhealthy fats can raise your risk of high cholesterol and heart disease? About 650,000 Americans die from heart disease each year - that's 1 in every 4 deaths. Limiting how much of the saturated fats, trans fats, and cholesterol you take in, promotes heart health. Thus, try to limit meat, dairy, eggs, tropical oils, hydrogenated vegetable oils, and processed foods to improve your health.
Heart-healthy fats may help lower your risk of heart disease if you eat them in place of unhealthy fats. Eating fish instead of meat or using olive oil in the place of butter are examples of ways to make healthier choices. Omega-3 fatty acids are in oily fish such as tuna, salmon, mackerel, trout, herring, and sardines. Other good sources of Omega-3 are ground flaxseed and flaxseed oil, soybeans, walnuts,and seeds. Omega-3 fatty acids can help lower triglycerides, a type of fat that clogs arteries. To get more omega-3 fatty acids, have fish twice a week. Pro-Tip: Sprinkle flaxseeds on veggies to take in more omega-3 fatty acids on a regular basis.
Remember it's not about depriving yourself of delicious food, it's about being mindful of your choices, portion sizes, and coming up with healthier alternatives that are just as good if not better. Thus, our mission is to not only guide you to improving your physical health but also create a healthy mindset.
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