Blackened Fish with Veggie Rice

Start by making a big batch of cajun spice by mixing 1 tablespoon each paprika, onion powder, and oregano, with a teaspoon each cayenne, salt and pepper (less cayenne if you don’t like heat).

We make the rice like a fried rice, so you can prep everything ahead and then just cook everything fresh together in minutes.

We loaded with rice with veggies even greens, but you can include whatever veggies you like or leave out the ones you don’t like.

This recipe is available free to everyone brought to you by Colavita Extra Virgin Olive Oil as a taste of our Fresh Families Meal plan.

Print Recipe Add to Collection Go to Collections

Quick and Easy Blackened Fish

You can get this fish on the table in under 15 minutes.  Cut back on the cayenne if you don’t like it too spicy, it will still be delicious.

Don't forget to mix up your cajun seasoning per our recipe above if you don't have a blend.

 

Prep Time5 mins

Cook Time15 mins

Total Time20 mins

Servings: 4

Calories: 125

Ingredients

• 4 tablespoons cajun seasoning
• 4 (6-ounce) tilapia or other white fish fillets
• 1 tablespoon extra virgin olive oil such as Colavita

Instructions

• On a flat plate, pour out the seasoning.
• Press fish fillets into the spice rub to evenly coat on both sides.
• Heat evoo in a large sauté pan over medium-high heat. Add the fish and cook until blackened and cooked through, 5 to 6 minutes per side.  Serve with veggie rice.

Nutrition

Calories: 125kcal | Protein: 21g | Fat: 5g | Saturated Fat: 1g | Sodium: 190mg

Print Recipe Add to Collection Go to Collections

Cajun Veggie Rice

Course: side

Cuisine: cajun

Servings: 4

Calories: 325

Ingredients

• 3 tablespoons extra virgin olive oil such as Colavita, divided
• 1 onion chopped
• 1 stalk celery chopped
• 2 peppers chopped (any color)
• 4 cloves garlic minced
• 1 tablespoon cajun seasoning
• 1 tablespoon tomato paste
• 4 cups cooked long grain brown or red rice refrigerated
• 1 (15-ounce) can black eyed peas rinsed and drained
• 2 cups collards or other greens chopped, optional

Instructions

• Place a large sauté pan over high heat. Add 1 tablespoon evoo and saute onion, celery, and peppers. Cook for about 8 to 10 minutes, until tender.  Add garlic, cajun seasoning, and tomato paste and cook for 30 seconds, stirring frequently, until fragrant and toasted.
• Add 1 tablespoon evoo, rice and beans, stirring until everything is mixed and hot.  
• Add remaining tablespoon evoo and collards if using and saute until everything is combined.  Serve hot.

Nutrition

Calories: 325kcal | Carbohydrates: 50g | Protein: 6g | Fat: 12g | Saturated Fat: 2g | Sodium: 50mg | Fiber: 6g | Sugar: 4g