Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"One fish, two fish, red fish blue fish...."
-Dr. Seuss, Childhood Idol

The refrigerator light goes on...

This healthy recipe is so quick and simple and there's nothing better than the taste of New Orleans. The iron skillet will let you heat the pan until it is smoking hot and that's key to the blackened spice crust. If you don't have an iron skillet use a stainless steel or aluminum but not one coated with non-stick material.

Storing Fish and Shellfish

After I buy any fish I generally rinse it well in cold water and place it in an air tight container. I then place the container in the bottom of the refrigerator on top of an ice pack (the type that you would use in a cooler). The ice pack will stay frozen for about 36 hours in the fridge and keep the fish cold without freezing it.

I use a round plastic container (like Tupperware or Rubbermaid) that holds a standard steamer basket.  The fish in the ziplock bag goes on top of the steamer basket in the plastic container.  I then place some ice around the fish and seal the container and place it in the bottom of the refrigerator .  The ice melts slowly and drips to the bottom of the container.   

I often buy frozen shrimp but if I am going to use it quickly I will buy thawed shrimp at the market.  I then shell it and store it in a tightly sealed container on ice.  I donít generally devein shrimp until I am ready to cook it.  


Blackened Redfish - Low Sodium Version

Servings = 4 | Serving size =4 ounces fish

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

This healthy recipe can easily be multiplied but you must use a large pan.

This recipe makes great sandwiches as leftovers.

Not on a low sodium diet? Here's the standard Blackened Redfish.

Serve with Jasmine Rice or Dirty Rice or Jasmine Rice - Low Sodium Version or Brown Rice


Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Mango Salsa or Maple Sweetened Collard Greens or Cole Slaw or Roasted Tomatoes or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Iceberg Wedge Salad with Blue Cheese Dressing

2 tsp paprika
1/2 tsp salt
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp cayenne pepper
1/4 tsp fresh ground black pepper
1/4 tsp dried thyme leaves
1/4 tsp dried oregano leaves
4 4 ounce filets red snapper
spray olive or grapeseed oil

Preheat oven to 500įF. Place a large cast iron skillet in the oven.

Combine the paprika, salt, onion powder, garlic powder, cayenne pepper, black pepper, thyme and oregano in a small bowl. Mix together until well blended.

When the pan is hot spray place the fish on a cutting board skin side down. Spray lightly with oil and carefully dust the top of the filets with the spice mixture.

Place the fish in the hot pan skin side up and return the pan to the oven. Cook for about 8 - 10 minutes and serve.

Nutrition Facts

Serving size = 4 ounces fish

Servings = 4


Amount Per Serving

Calories 121 Calories from Fat 15
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 0.5g 2%
    Monounsaturated Fat 0g
    Trans Fat 0g
Cholesterol 42mg 14%
Sodium 364mg 15%
Total Carbohydrates 1g 0%
    Dietary Fiber 1g 4%
    Sugars 0g
Protein 24g
Vitamin A 14% Vitamin C 5%
Calcium 4% Iron 3%
Vitamin K 3 mcg Potassium 514 mg
Magnesium 40 mg