Friday, 16 March 2012

Cajun (blackened) coley - recipe

An easy and low fat recipe for cajun (blackened) coley. If you have never eaten coley before it is part of the cod family (but the flesh may appear pinker), its a lovely meaty fish (reminds me of swordfish or monkfish).

There are various recipe around for cajun spice mixes which you can use on fish/chicken/meats/veggies to give a big flavour and a hit! Cajun spices are often referred to as 'blackened' in recipes as they do just that, in that they blacken the outside of whatever has been coated and then cooked. You can put your spices on quite thickly as I have here, or sprinkle more thinly if you want a more subtle cajun flavour.
You can also buy cajun spices quite easily pre mixed, very handy if you do not want to mix your own, or if you do not have all the spices to hand to be able to do so.

Whatever you decide, spice wise this is a lovely spicy fragrant fish dish with a kick like a southern mule! This a great recipe of you are watching the calories you get the taste without any added fat, just use a very good non stick pan, or roast your fish/meat veggies in the oven.

Ingredients:
For the cajun spice mix:
1/2 tbsp paprika
1/2 tsp cayenne pepper
1/2 tsp cumin
1/2 tsp dried thyme
1/2 tsp dried oregano
1/2 tsp salt
1/4 tsp ground ginger
1/4 tsp ground allspice
1/4 tsp black pepper
(makes enough for 2/3 fillets)
2 coley (slaith) fish fillets (Delish Fish were my supplier)
olive oil
1 clove garlic
sea salt
Method:
1. Quite simply mix all the dried spices in a bowl, hey presto you have your cajun spices, done.
2. Wash the fish fillets and pat dry with kitchen paper then rub the spices into both sides of the fillets. Use a lot or use less depending how spicy you want your fish to be.
3. Heat a dribble of olive oil in a non stick frying pan and add to this a clove of grated garlic, warm over a low heat for a couple of minutes to flavour the oil with the garlic. Remove the garlic and turn up the heat. When the pan is hot place your coley fillets in and cook for about 3 or 4 minutes on each side. Yes the outside will 'appear' burnt, its not but this is the blackened effect from the lovely spices.
4. Serve on top of your favourite rice, potato or couscous dish and sprinkle with sea salt to finish.

There are other versions of this recipe where the fish (meat or veg) is coated in either melted butter or oil prior to the cajun seasoning, but this is my lower calorie version. If you use any oil or fat make sure you have good ventilation in your kitchen.

I love cajun spices, the flavours and smells of blackened food reminds me of some of my holidays in the USA *sighs*.



5 comments:

  1. Que fantastica receta, no la conocia. Saludos, me encanta su blog y sus recetas, pasare por aqui con mas tiempo y mas calma.

    ReplyDelete
    Replies
    1. Thank you for your comment...translates as...
      That fantastic recipe, knew not. Greetings, I love your blog and your recipes, pass by here with more time and more calm.

      Delete
  2. Great recipe for coley and I am a BIG lover of Cajun cooking too.....

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  3. Ooooh yes please. Need to buy more fish. So many wonderful fish dishes. Blackened cod is a favourite so coley must be tried. Lovely recipe, thanks for posting xx

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  4. Just had this Cajun mix tonight, and I multiplied it by 4, so that I had plenty to cover 4 chicken breasts.
    I fried them in the pan to get them nice and blackened, then transferred to oven to finish off.
    We all enjoyed it, even my daughter who is suspicious of food that looks burnt.

    ReplyDelete

Please leave a comment...if you have tried one of my recipes I'd love feedback, and thank you for taking time to pop by to read my blog.

Susan x