Blackened Fish with Garlic Butter Broccoli and Seasoned Rice!

🐟 Blackened Fish with Garlic Butter Broccoli & Seasoned Rice

Flavor: Bold, smoky, buttery, comforting
Time: ~35 minutes
Serves: 2–3

🛒 Ingredients

Fish

• 1½ lbs firm white fish (tilapia, cod, catfish, or mahi-mahi)

• 2 tbsp olive oil or melted butter

• 2 tbsp blackened seasoning (store-bought or homemade)

• Lemon wedges (for serving)

Homemade Blackened Seasoning

• 1 tsp paprika

• ½ tsp smoked paprika

• ½ tsp garlic powder

• ½ tsp onion powder

• ½ tsp dried thyme

• ½ tsp dried oregano

• ¼–½ tsp cayenne pepper (to taste)

• ½ tsp salt

• ¼ tsp black pepper

Garlic Butter Broccoli

• 3 cups broccoli florets

• 2 tbsp butter

• 2 cloves garlic, minced

• Salt & black pepper

Seasoned Rice

• 1½ cups long-grain rice

• 3 cups chicken or vegetable broth

• 1 tbsp butter or olive oil

• ½ tsp garlic powder

• ½ tsp onion powder

• ¼ tsp paprika

• Salt, to taste

🔥 Instructions

1. Cook the Seasoned Rice

1. Rinse rice until water runs mostly clear.

2. In a pot, bring broth, butter, garlic powder, onion powder, paprika, and salt to a boil.

3. Add rice, stir once, cover, and simmer on low for 15–18 minutes.

4. Remove from heat and let rest 5 minutes, then fluff.

2. Prepare the Fish

1. Pat fish dry with paper towels.

2. Brush both sides with oil or butter.

3. Coat generously with blackened seasoning.

3. Cook the Fish

Stovetop (best crust):

1. Heat a cast-iron or heavy skillet over medium-high until very hot.

2. Add a little oil.

3. Cook fish 3–4 minutes per side until blackened and cooked through.

Oven option:
Bake at 400°F (205°C) for 12–15 minutes, flipping once.

4. Garlic Butter Broccoli

1. Steam or lightly boil broccoli until just tender (3–4 minutes).

2. In a pan, melt butter, add garlic, cook 30 seconds.

3. Toss broccoli in garlic butter, season with salt and pepper.

5. Serve

Plate rice first, add fish, and finish with broccoli.
Squeeze fresh lemon over fish right before eating.

❓ Q & A

Q: Is blackened fish very spicy?

A: Medium heat. Reduce cayenne for mild or skip it entirely.

Q: Best fish for blackening?

A: Catfish, tilapia, cod, mahi-mahi, red snapper, or salmon.

Q: Can I air-fry the fish?

A: Yes.
Air fry at 400°F for 8–10 minutes, flipping halfway.

Q: Can this be made healthier?

A:

• Use olive oil instead of butter

• Steam broccoli instead of sautéing

• Use brown rice or cauliflower rice

Q: Diabetic-friendly?

A:

• Fish and broccoli: ✅

• Rice: moderate portion or swap for cauliflower rice

Q: Storage?

A: Store leftovers up to 2 days refrigerated. Reheat fish gently to avoid drying.