Royal House Oyster Bar's Blackened Redfish recipe

Article by: Ann Maloney | The Times-Picayune |
Photo by: The Times-Picayune |

Royal House Oyster Bar's Blackened Redfish recipe meets the nutrition criteria of Eat Fit NOLA.

Royal House Oyster Bar's Blackened Redfish
Makes 1 serving

8-ounce Redfish Filet

1 teaspoon blackening seasoning

2 tablespoons olive oil

1/2 cup sliced mushrooms

1/2 cup baby spinach

1/8 cup tomatoes

2 lemon wheels, for garnish

Heat a cast iron skillet. Season the filet with 1/2 teaspoon of blackening seasoning on each side. Dip the filet in olive oil and drain the excess oil off. Place in the heated skillet; cook 3 to 4 minutes on each side.

Once you start your fish, start another heated skillet adding the mushrooms in the skillet for 2 to 3 minutes. Add the baby spinach and tomatoes. Saute for another minute.

Lay your spinach, mushrooms, and tomatoes on bottom of plate. Place fish on top of the bed of veggies. Garnish with 2 lemon wheels.

Per serving: 595 calories, 30 grams fat, 4 grams saturated fat, 687 mg sodium, 14 grams carbohydrate, 6 grams fiber, 1 gram sugar, 62 grams protein

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