Healthy Blackened Cajun Trout Recipe
This healthy blackened Cajun trout recipe brings bold, smoky, and slightly spicy flavors to your table in under 30 minutes. It's a quick, nutritious, and flavorful way to enjoy steelhead trout, ideal for those seeking a healthy food recipe with a bit of zest.
Equipment
- Rimmed baking sheet
- Oven with broiler function
Ingredients
- 1 teaspoon sweet paprika
- 1/2 teaspoon kosher salt
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- 1/4 teaspoon cayenne pepper adjust to taste
- 1/4 teaspoon freshly ground black pepper
- 1 1/2 pounds steelhead trout about 24 ounces
- 1 tablespoon olive oil
Instructions
- Prepare the Broiler: Preheat the broiler on high and position the oven rack about 6–8 inches below the heating element.
- Mix the Seasoning: In a small bowl, combine the sweet paprika, kosher salt, garlic powder, onion powder, dried oregano, thyme, cayenne pepper, and black pepper. Mix well.
- Prepare the Trout: Pat the steelhead trout dry with paper towels. Brush both sides of the fish with olive oil and place it on a rimmed baking sheet. Evenly sprinkle the seasoning mix across the trout, rubbing it in gently to ensure full coverage.
- Broil the Trout: Place the baking sheet under the broiler and cook for 5–8 minutes, depending on the thickness of the fish, until it flakes easily with a fork.
Notes
- To reduce the spice level, use only 1/8 teaspoon of cayenne pepper.
- Any leftover spice mix can be stored in an airtight container for up to 3 months and used on other proteins like chicken or shrimp.
- For reheating, gently warm the trout in a 275°F oven for 10–15 minutes or microwave in 30-second increments.
Nutrition
Serving: 6ozCalories: 471kcalCarbohydrates: 1gProtein: 30gFat: 38gSaturated Fat: 9gCholesterol: 38mgSodium: 194mg
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