Blackened Grouper

These were really tasty. D only made 2 servings. We had with Dirty Rice.

Blackened Grouper

Be careful when adding the fish to the pan, as the butter and oil may splatter.

10 (6-ounce) grouper fillets
1/4 cup Cajun Spice Mix
5 teaspoons canola oil, divided
5 teaspoons butter, divided
10 lemon wedges

Rub each side of fillets with Cajun Spice Mix. Heat 2 1/2 teaspoons oil and 2 1/2 teaspoons butter in a large nonstick skillet over medium-high heat. Add 5 fillets; cook for 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Repeat procedure with remaining oil, butter, and fillets. Serve with lemon wedges.

Yield: 10 servings (serving size: 1 fillet and 1 lemon wedge)

CALORIES 204 (27% from fat); FAT 6.1g (sat 1.8g,mono 2.2g,poly 1.4g); IRON 2mg; CHOLESTEROL 68mg; CALCIUM 58mg; CARBOHYDRATE 2.3g; SODIUM 246mg; PROTEIN 33.3g; FIBER 0.8g

Cooking Light, SEPTEMBER 2006

Cajun Spice Mix

This recipe goes with Blackened Grouper, Dirty Rice, Maque Choux

This spice mix is used in many of the recipes in this feature. Leftovers can be stored in a sealed jar for up to three months.

3 tablespoons paprika
2 tablespoons ground red pepper
2 tablespoons dried thyme
2 tablespoons dried oregano
2 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon kosher salt
1 tablespoon black pepper
1 tablespoon sugar

Combine all ingredients in a small bowl.

Yield: 1 cup (serving size: 1 tablespoon)

CALORIES 20 (13% from fat); FAT 0.3g (sat 0.1g,mono 0.0g,poly 0.2g); IRON 1.1mg; CHOLESTEROL 0.0mg; CALCIUM 23mg; CARBOHYDRATE 4.2g; SODIUM 355mg; PROTEIN 0.7g; FIBER 1.4g

Cooking Light, SEPTEMBER 2006