Cajun blackened fish

Cajun blackened fish is a flavorful dish where fish fillets are coated in a bold, spicy Cajun seasoning blend and then seared in a very hot cast-iron skillet. This high-heat method creates a dark, flavorful crust on the outside while keeping the inside moist and tender. It's a signature dish of Louisiana Creole and Cajun cuisine, popularized in the 1980s by chef Paul Prudhomme.

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🍽️ Nutrition at a glance

This dish is generally high in protein and healthy fats from the fish, while being very low in carbohydrates, making it suitable for low-carb or keto diets. A typical serving provides omega-3 fatty acids, vitamins like B12 and D, and minerals such as selenium, with a calorie count roughly between 250-400 calories depending on the fish and amount of butter used.

Nutrition breakdown

Calories	280 kcal
Protein	35 g
Carbs	2 g
Fat	14 g
Fiber	0.5 g
Sugar	0.5 g
Sodium	650 mg
Potassium	500 mg
Phosphorus	300 mg
Selenium	40 mcg
Vitamin B12	2.5 mcg
Niacin (B3)	8 mg
Vitamin B6	0.7 mg
Magnesium	45 mg
Iron	1.5 mg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

Culturally, blackened fish is a modern classic that showcases the Cajun technique of 'blackening,' which isn't about burning the food but creating a complex, caramelized spice crust. Nutritionally, it's a great way to enjoy a flavorful, restaurant-quality meal that's also packed with heart-healthy nutrients and is naturally gluten-free.