โ All recipes
85
Mainsยท Cajun
Blackened Fish
Spice-crusted fish fillets seared dark and served with lime.
KetoLow-CarbHigh-ProteinPescatarianGluten-Free
๐งบ You have 0/5 tracked ingredients โ missing Cod, Chili Powder, Olive Oil, Lime +1.
4Serves
8mPrep
8mCook
16mTotal
EasyLevel
Ingredients
Make
4
servings- ยท4 white fish fillets~680 gโ Cod
- ยท2 tbsp blackening seasoning~14 gโ Chili Powder
- ยท2 tbsp olive oil~27 gโ Olive Oil
- ยท1 lime, wedged~67 gโ Lime
- ยท1 tbsp butter~14 gโ Butter
Steps
- 1Coat fish in seasoning.
- 2Sear in oil and butter 3 minutes per side.
- 3Serve with lime.
Nutrition ยท 1 serving (~200 g)
๐ฅ Calories231
๐ฅฉ Protein29g59% DV
๐ Carbs3.2g1% DV
๐ฅ Fat11g14% DV
๐ฟ Fiber1.3g5% DV
Sugar 0.43 gSodium 386 mg
Vitamins
Vitamin B120.85mcg35%
Vitamin B60.43mg25%
Niacin4.0mg25%
Vitamin E2.1mg14%
Thiamin0.16mg13%
Riboflavin0.16mg12%
Vitamin A91mcg10%
Vitamin C5.9mg7%
Vitamin K7.6mcg6%
Folate19mcg5%
Vitamin D0.69mcg3%
Minerals
Selenium68mcg124%
Phosphorus358mg29%
Potassium632mg13%
Magnesium56mg13%
Zinc0.97mg9%
Copper0.07mg8%
Iron1.4mg8%
Calcium47mg4%
Manganese0.07mg3%
Estimated per serving โ for guidance, not a measured label.
What drives the score
85
85/100
Grade A
Nutrient density32/35
Protein quality12/15
Fiber2/10
Healthy fats10/10
Bioactives14/15
Glycemic impact10/10
โ 1 anti-nutrient penalty
Bioactives
oleocanthalflavanolsluteincapsaicin
โ Moderate sodium
What's in it โ ingredient scores
This recipe scores 85 / A โ the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.
