This Father’s Day skip the BBQ ribs and grill up some heart-healthy fish!

By: Jodie Shield, RDN

Who knew? June 18th is Go Fishing Day. Perfect timing for Father’s Day weekend. Whether Dad catches fish or you have to buy it, you have simply got to try this recipe. My husband created it for me, the landlubber, who refused to eat any type of fish other than shellfish. It has made a fish-eater out of me! His secret is to transform the rub into a paste using olive oil; then brush it on thick all over the fish. Another tip is to use a cast iron skillet and heat it on the grill until it’s hot. This helps sear the blackened seasoning onto the fish and kicks up the spicy flavor. I love tilapia or cod, but really any fish will do. Serve it with Red Beans and Rice, Lightned-Up 7-layer Salad, and homemade Chocolate Brownies. You’ll find all of these recipes on my iTunes app Time To Eat Healthy.

Grilled Blackened Fish

4 servings

Prep Time = 10 minutes

Cooking Time = 10 minutes

Ingredients:

2 full fillets of tilapia, cod or other white fish (about 12 ounces total)

1 tablespoon blackened seasoning

2 tablespoons olive oil

Steps:

  1. Mix blackened seasoning and olive oil into a paste.
  2. Brush paste evenly over both sidesof fish.
  3. Pre-heat cast iron skillet on outdoor grill or stove top on high heat.
  4. Grill fish for 8 to 10 minutes turning once.

Nutritional Information per Serving: 169 calories, 22 grams protein, 0 grams carbohydrate, 9 grams fat, 2 grams saturated fat, 48 milligrams cholesterol, 0 grams fiber, 498 milligrams sodium

 

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About Author

Jodie
Jodie

Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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