Blackened Fish Tacos
- Number of Servings: 4
Ingredients
1 pound Cod Fillets (or any white fish)1 tbsp. Extra Virgin Olive Oil 1 tsp. chili powder1 tsp. paprika1/2 tsp. cumin1/2 tsp. garlic powder1/2 tsp. onion powder1/4 tsp. pepper1/4 tsp. cayenne pepper 1/2 Medium Onion Sliced1/2 Medium Green Bell Pepper sliced 1/2 Medium Red Bell Pepper sliced
1. Preheat oven to 350 degrees
2. Rinse fish, then pat dry with paper towels and place on a plate
3. Mix all the seasonings: chili powder, paprika, cumin,
garlic powder, onion powder, pepper, cayenne pepper
4. Sprinkle seasoning liberally on both sides of fish
5. Place a large non-stick skillet on the stove over medium-high heat; When the pan is hot add oil
6. Carefully lay the fish in the pan, and allow it to cook for 3 min.
7. Pour most of juices/oil from the fish into a separate pan and sauté the veggies while the fish is baking in the oven; If your pan is oven safe--gently turn the fish over and place the pan in the oven for 15 minutes or until the fish is cooked thoroughly and flakes apart.
NOTE:**If your pan is not oven safe then line a baking sheet with tin foil and gently place the uncooked side of the fish down on the tin foil and pour some of the juice from pan over fish then place in oven**
While fish is baking in oven saute the veggies in same oil from the pan.
Assemble tacos as desired:
On warm corn or flour tortillas or on Romaine lettuce leaves
Top with your favorite toppings:
Avocado, tomatoes, salsa,
Cilantro lime yogurt dressing
Serving Size: serves 4 (2oz fish per taco/2 tacos per person)
FROM THE KITCHEN OF: TIPHANIE WICKS
2. Rinse fish, then pat dry with paper towels and place on a plate
3. Mix all the seasonings: chili powder, paprika, cumin,
garlic powder, onion powder, pepper, cayenne pepper
4. Sprinkle seasoning liberally on both sides of fish
5. Place a large non-stick skillet on the stove over medium-high heat; When the pan is hot add oil
6. Carefully lay the fish in the pan, and allow it to cook for 3 min.
7. Pour most of juices/oil from the fish into a separate pan and sauté the veggies while the fish is baking in the oven; If your pan is oven safe--gently turn the fish over and place the pan in the oven for 15 minutes or until the fish is cooked thoroughly and flakes apart.
NOTE:**If your pan is not oven safe then line a baking sheet with tin foil and gently place the uncooked side of the fish down on the tin foil and pour some of the juice from pan over fish then place in oven**
While fish is baking in oven saute the veggies in same oil from the pan.
Assemble tacos as desired:
On warm corn or flour tortillas or on Romaine lettuce leaves
Top with your favorite toppings:
Avocado, tomatoes, salsa,
Cilantro lime yogurt dressing
Serving Size: serves 4 (2oz fish per taco/2 tacos per person)
FROM THE KITCHEN OF: TIPHANIE WICKS
Nutritional Info Amount Per Serving
- Calories: 127.3
- Total Fat: 4.2 g
- Cholesterol: 40.0 mg
- Sodium: 87.1 mg
- Total Carbs: 1.5 g
- Dietary Fiber: 0.7 g
- Protein: 20.3 g
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