Blackened fish is so easy that even my kitchen-averse boyfriend is able to make it. The key to the dish's healthy flavor is not too much oil and lots of Cajun seasoning, a dynamic mix of seasonings such as salt, garlic, cayenne, chili powder, onion, and paprika. Fill up by pairing the sautéed broccoli with some roasted potatoes.
For a healthy yet satisfying supper tonight, read more.
4 6-ounce pieces skinless salmon fillet
2 tablespoons Cajun seasoning or blackened spice mix
1 bunch broccoli rabe (about 1 pound)
1 tablespoon olive oil
2 shallots, sliced
1/4 cup golden raisins
1 lemon, cut into wedges
- Heat a large skillet over medium heat. Coat both sides of the salmon with the seasoning and cook, covered, until opaque throughout and blackened, 3 to 4 minutes per side.
- Meanwhile, in another skillet, bring the broccoli rabe and 1/2 cup water to a simmer. Cook, covered, tossing occasionally, until tender, 3 to 4 minutes; drain and transfer to a plate.
- Wipe out the second skillet and heat the oil over medium heat. Add the shallots and 1/4 teaspoon salt and cook until softened, about 3 minutes. Mix in the raisins and broccoli rabe. Serve with the salmon and lemon.
Nutritional information per serving: Calories 339, Fat 14g, Sat Fat 2g, Cholesterol 90mg, Sodium 591mg, Protein 37g, Carbohydrate 17g, Fiber 3g.
- Fish, Main Dishes