Pan-blackening is an easy stove-top technique for preparing fish. Made with olive oil, as ours is, pan-blackening is a healthy alternative to deep-frying and can be used with any type of fish fillet.
[cooked-sharing]
In a small bowl, combine paprika, cumin, ground chile, ground mustard, black pepper, cayenne pepper, and salt.
Sprinkle the spice mixture on both sides of each fish fillet. Spread the mixture evenly to the edges of each piece.
In a medium saucepan, stir together the chicken broth and grits; cover the pot. Over medium-high heat, bring the grits to a boil. Reduce the heat to maintain a simmer and cook the grits, stirring occasionally, until they are thickened and tender about 20 minutes. Remove pot from the heat, add half of the habanero cheddar, and stir until the cheese is melted.
While the grits are cooking, in a large cast iron or stainless steel skillet, warm the garlic-infused oil over medium-high heat. Once the oil in the pan is hot enough to sizzle a drop of water, add the fish fillets. Cook for 3 to 4 minutes, until thin edges become pale and opaque, then flip and cook for another 3 to 4 minutes. Check each fillet at its thickest point to be sure that it is done all the way through. Cooked fish is a solid white color and flakes apart easily. For best results, the entire surface of each fillet should make contact with the pan, so you may wish to cook the fish in two batches.
In each of 4 bowls, place a mound of cheese grits to one side. On the other side, arrange the lettuce and tomatoes. Top the vegetables with the cooked fish. To garnish, sprinkle each bowl with 1/4 of the remaining habanero cheddar, scallions, avocado, pumpkin seeds, and cilantro. Serve with wedges of lime.
Purchase fresh or "previously frozen" fish on the day you plan to serve it. If using frozen fish fillets, remove them from the freezer the night before and allow them to thaw in the refrigerator until it is time to prepare the meal.
Grits might take more or less time to cook, depending upon how finely they are ground. Defer to the cooking time suggested on product packaging, if available.
This recipe yields 4 servings, each offering 3 ounces fish, 1/2 cup grits, and 1 3/4 cups salad.
Source: Very Well Fit
Serving Size 4 servings
Servings 4
- Amount Per Serving
- Calories 410
- % Daily Value *
- Total Fat 19g30%
- Saturated Fat 5g25%
- Cholesterol 75mg25%
- Sodium 560mg24%
- Potassium 900mg26%
- Total Carbohydrate 26g9%
- Dietary Fiber 4g16%
- Sugars 4g
- Protein 36g72%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
In a small bowl, combine paprika, cumin, ground chile, ground mustard, black pepper, cayenne pepper, and salt.
Sprinkle the spice mixture on both sides of each fish fillet. Spread the mixture evenly to the edges of each piece.
In a medium saucepan, stir together the chicken broth and grits; cover the pot. Over medium-high heat, bring the grits to a boil. Reduce the heat to maintain a simmer and cook the grits, stirring occasionally, until they are thickened and tender about 20 minutes. Remove pot from the heat, add half of the habanero cheddar, and stir until the cheese is melted.
While the grits are cooking, in a large cast iron or stainless steel skillet, warm the garlic-infused oil over medium-high heat. Once the oil in the pan is hot enough to sizzle a drop of water, add the fish fillets. Cook for 3 to 4 minutes, until thin edges become pale and opaque, then flip and cook for another 3 to 4 minutes. Check each fillet at its thickest point to be sure that it is done all the way through. Cooked fish is a solid white color and flakes apart easily. For best results, the entire surface of each fillet should make contact with the pan, so you may wish to cook the fish in two batches.
In each of 4 bowls, place a mound of cheese grits to one side. On the other side, arrange the lettuce and tomatoes. Top the vegetables with the cooked fish. To garnish, sprinkle each bowl with 1/4 of the remaining habanero cheddar, scallions, avocado, pumpkin seeds, and cilantro. Serve with wedges of lime.
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