Blackened Red Fish with Vegetable Saute

Blackened Red Fish with Vegetable Saute

Serves 4
Ingredient list: 

4 6-ounce Gulf fish filets

2 teaspoons lower sodium blackening seasoning

2 tablespoons light olive oil 

Heat olive oil in a cast iron skillet. Season the filets on each side with blackening seasoning. Face the fish belly down in the heated skillet; cook 3 to 4 minutes on each side. Serve alongside vegetable sauté.

Vegetable Sauté

1 tablespoon olive oil

1 cup sliced mushrooms 

1 bell pepper, sliced

2 yellow squash, sliced

1 cup tomatoes, sliced 

1/2 teaspoon kosher salt

1 teaspoon black pepper

1 lemon, sliced into wheels 

Once you start your fish, start another heated skillet adding the olive oil, mushrooms, peppers, and yellow squash in the skillet for 2 to 3 minutes. Add tomatoes, salt and pepper. Sauté for another minute.  

Lay vegetables at bottom of plate. Place your fish filet on top of the bed of veggies. Garnish with lemon.

Recipe adapted from Steven Young - General Manager @ Royal House Oyster Bar

  • Heart Health Tip: Mix colorful vegetables together at a meal. Each color contains different nutrients to keep your heart and body healthy.
  • Cooking Tip: If your vegetables are starting to go bad, chop and freeze or cook them to eat leftovers throughout the week.
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