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.
Quick and Easy Blackened Fish
Prep
Cook
Total
Yield 4
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.
Ingredients
4 tablespoons cajun seasoning
Four 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 Facts
Amount Per Serving | ||
|---|---|---|
Calories 125 | ||
% Daily Value | ||
Total Fat 5 g | 8% | |
Saturated Fat 1 g | 5% | |
Sodium 190 mg | 8% | |
Protein 21 g | 42% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Cajun Veggie Rice
Yield 4
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.
Courses side
Cuisine cajun
Nutrition Facts
Amount Per Serving | ||
|---|---|---|
Calories 325 | ||
% Daily Value | ||
Total Fat 12 g | 18% | |
Saturated Fat 2 g | 10% | |
Sodium 50 mg | 2% | |
Total Carbohydrates 50 g | 17% | |
Dietary Fiber 6 g | 24% | |
Sugars 4 g | ||
Protein 6 g | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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