Blackened White Fish

Serves: 2-3people  |  5 Minute Prep Time |  5 Minutes to Cook

Of course you can cook white fish at home!

It seems intimidating, but it’s actually one of the easiest and fastest proteins you can make. This blackened white fish comes together in minutes with a simple spice blend and a hot pan — the result is a flavorful crust with tender, flaky fish inside.

We’ve been stuck on a beautiful and fresh Striped Bass from Groomer’s Seafood here in San Antonio, but any mild, flaky white fish works — use what’s freshest and most accessible to you. And beyond how good it tastes, white fish deserves more credit nutritionally. It’s lean, high in protein while low in calories, and a great source of B12 and selenium — an antioxidant mineral that supports thyroid function. All of that in a meal that’s on the table in under 15 minutes.

Go fish!

Instructions:

1. Pat fish dry with a paper towel and allow to rest at room temperature for at least 30 mins but up to 2 hours.
2. Season both sides.
3. Heat cast iron skillet over medium-high.
4. Add oil.
5. Cook fish (2 filets at a time), undisturbed 3–4 minutes.
6. Flip and cook another 2–3 minutes, adding butter to one edge of the pan and spooning over the fish.
7. Finish with a squeeze of lemon and top with chopped cilantro or parsley, if desired.