Another Friday in Lent and today’s menu included: blackened whitefish with sautéed corn with cherry tomatoes, roasted vegetables, and steamed broccoli. I adapted this fish recipe from a recipe for blackened catfish in the Cooking Light Eat Smart Guide: 200-Calorie cookbook. The fish was just cooked and the spice added a delicious burned texture that contrasted with the delicate flakes of fish. What more can I say? I love burned toast too…
1 tablespoon fresh thyme leaves, minced
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon black pepper
½ teaspoon ground red pepper
¼ teaspoon salt
3 teaspoons olive oil, divided
4 (6 oz) white fish fillets, e.g. catfish, tilapia, basa
- Combine thyme, onion powder, garlic powder, paprika, black pepper, red pepper and salt in a small bowl. Cook’s Tip: This will only be enough spice to rub onto one side of each fillet. If the spice mixture isn’t dry because of the fresh thyme, heat it up in a dry skillet. The spices may darken.
- Heat a large non-stick skillet over medium high heat. Add 2 teaspoons oil to the pan. Brush both sides of the fillets with remaining teaspoon olive oil. Rub one side of the fillets with spice mixture. Add to pan and cook 3 minutes on each side or until fillets flake easily with a fork. Cook’s Tip: For a low calorie alternative I grilled the fish in the George Foreman grill, about 2 minutes per fillet.
- Serve with sautéed corn with cherry tomatoes.
Sautéed Corn with Cherry Tomatoes
2 teaspoons olive oil
2 minced garlic cloves
2 cups fresh corn kernels (can be frozen or tinned)
1 cup cherry tomatoes, chopped
3 tablespoons chopped scallions
1 tablespoon sherry vinegar or red wine vinegar
2 teaspoons fresh minced thyme or 1 teaspoon dried
salt and pepper
Heat oil in a large non-stick skillet. Add the garlic and cook until fragrant, about 30 seconds. Add corn and tomatoes then cook, stirring often, for 3 minutes or until vegetables are tender. Remove from heat. Stir in the scallions, vinegar, thyme, and salt and pepper to taste.
Serve warm or at room temperature with blackened white fish or as a condiment for steak tacos.