Friday, March 07, 2014

Spice-Rubbed and Roasted Fish Fillets (Low-Carb, Paleo)

Spice-Rubbed and Roasted Orange Roughy Fillets
Delicious roasted fish with a spicy herb rub is a great low-carb dinner.

(For Phase One Fridays I feature Phase One Recipes from the past that have been my personal favorites, and I love both this easy method of roasting fish fillets and the spicy rub that's used on the fish.  You can make this with Orange Roughy, Halibut, Cod, or Tilapia, hope you enjoy!)

I've always loved New Orleans and the spicy food you ind there, so this recipe for Spice-Rubbed and Roasted Fish Fillets featuring Tony Chachere's Creole Seasoning appeals to me both for how easy the recipe is and the spicy flavors of the fish.  I first discovered Tony Chachere's Creole Seasoning about 20 years ago after I'd been to New Orleans and a friend from Louisiana recommended it as being her favorite spicy blend for that New Orleans flavor (thanks Teddy!)  Since then I've always had it in my spice drawer, and I've used it in a few favorite recipes like Quick and Easy Spicy Broiled Shrimp and Creole Seasoned and Pan-Fried Pork Cutlets.  If you like a little spicy flavor in your food, I'm betting you'll love this idea for spicy fish!

This is the first time I've cooked orange roughy, and since sustainable seafood guidelines list orange roughy as avoid or use infrequently, you may wish to use cod, halibut, or tilapia instead. Cooking times might vary with other types of fish.

I was truly just winging it, but I mixed up a rub that had powdered Sumac, dried thyme leaves, Tony Chachere's Spice N' Herbs Seasoning, garlic powder, onion powder, and sea salt. If you don't have all those things, be adventurous; there are all sorts of combinations that will taste good on fish. You can also use a commercial fish rub, like my favorite Pride of Szeged Fish Rub. (Thanks to the nice person at Tony Chachere's who clarified for me that the Spice N' Herbs seasoning is Creole seasoning with spices and herbs added.)

Rub the fish with olive oil, then sprinkle on a bit of the fish rub and rub all over the surface of the fish. Prepare both sides this way.

I roasted the fish for 10 minutes at 400F, but cooking time depends on the thickness of each piece. Fish is done when it feels firm but not hard to the touch and flakes apart easily. Be sure to serve with plenty of lemon to squeeze on the fish.


Spice-Rubbed and Roasted Orange Roughy Fillets
(Makes 2-4 servings, recipe created by Kalyn.)

Ingredients:
orange roughy fillets, one per person (or use any type of white fish such as cod, halibut, or tilapia)
olive oil for rubbing fish (about 1 tsp. per piece)

Rub Ingredients:
(enough for 4 fish fillets)
1/2 tsp. powdered Sumac (or use sweet paprika)
1/2 tsp. dried thyme
1/2 tsp. Tony Chachere's Creole Seasoning (or use any type of Creole seasoning of your choice)
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. salt (I used fine grind sea salt)

lemon slices for serving (optional, but highly recommended)

Instructions:
Preheat oven or toaster oven to 400F. If using frozen fish that that you've thawed in the refrigerator, put fish on the counter and let it come to room temperature. (This is very important! Don't cook fish that's still cold or the outside will get dry before the center is done.)

In a small bowl, combine powdered Sumac, dried thyme, Tony Chachere's seasoning, garlic powder, onion powder, and salt. Stir to combine, or crush in a mortar and pestle if desired.

When oven is hot and fish has come to room temperature, place fish fillets on a roasting pan that you've sprayed with non-stick seasoning or olive oil. Using about 1 tsp. olive oil and 1/2 tsp. rub mixture per piece of fish, rub each side of the fish with olive oil, sprinkle with rub mixture, and then rub the mixture so it's covering the surface of the fish.

Roast fish 9-10 minutes, or until fish pieces are firm but not hard to the touch, and fish flakes easily. (If using other types of fish, they may take longer to cook than orange roughy.) Serve hot, with lemon slices to squeeze over fish.

Printer Friendly Recipe

South Beach Suggestions:
Roasted fish like this is a perfect main dish for any phase of the South Beach Diet or any type of low-glycemic eating plan. For phase one, serve with something like Spicy Mexican Slaw and Mary's Perfect Salad. For phase 2 or 3 you could add something like Lake Powell Spicy Rice.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Roasted Fish Ideas You Might Like:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
World's Easiest Roasted Tilapia from Kalyn's Kitchen
Korean Roasted Fish from Nick at Serious Eats
Roasted Wild Salmon with Soy-Wasabi-Agave Glaze and Green Onions from Kalyn's Kitchen
Five Ideas for Roasted Fish from The Kitchn
Roasted Salmon with Rosemary-Garlic Rub from Kalyn's Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

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21 comments:

  1. I am totally with you. The only thing I care about during the superbowl is the food. And maybe the commercials.

    I love the Creole seasoning - it must have made for a very tasty fish!

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  2. Great recipe for almost any fish. This is a great weeknight meal.

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  3. Okay, I really need to get my hands on some creole seasoning. This looks so healthy and tasty!

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  4. GO SAINTS!

    The food of New Orleans is so much more fun to cook also!

    I am saving all fish recipes for my move, so i was excited to see this!

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  5. Exactly, my interest in superbowl is food and commercials. This recipe looks perfect, haven't tried Creole seasoning yet.. but sounds delicious!

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  6. This looks really good---tilapia is a great fish for carrying a lot of different flavors---a blank canvas for spices.

    I'm not really too into the game either---I'm interested in getting some great food together! But I'm from Indiana, so I have to say:

    GO COLTS!

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  7. Joanne, I usually don't pay the slightest bit of attention to the game. (I'm photographing the food!)

    Maria, thanks. Very quick and easy.

    Dara, I love the Tony Chacheries seasoning. I've used it for years.

    Year on the Grill, so you really are moving, huh? What an adventure. Good luck with that.

    PJ, Creole seasoning has just the right amount of spiciness. Love it!

    Alan, thanks.

    Cassandra, we allow cheering for either team around here, as long as the food is good!

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  8. Amazing looking spices/seasoning I always have trouble coming up with the right mix of spices for fish--this will help a LOT! thanks!

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  9. This recipe looks like what I need to spice up my boring tilapia!

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  10. Daily Chef, you're welcome. I love coming up with spice blends!

    Kemi, I haven't tried it on Tilapia yet, but I think it will be great!

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  11. Hi there!

    First, I love your recipes and your website is a godsend-- thank you so much for providing this great resource!

    I just want to caution you about specifically suggesting Orange Roughy as an ingredient. Most people don't realize it, but fishing for Orange Roughy is incredibly damaging to the environment (since they live on the bottom of the ocean the fishing boats essentially scrape everything up, resulting in lots of damage and wasteful bycatch). Not only that, but members of this species live to be over 100 years old, and don't hit sexual maturity until they're 25-30-- which means each individual you take out of the ecosystem has a huge impact on the species! This all means that the Orange Roughy fishery really isn't sustainable, but nobody ever warns you!

    Sorry to be a downer, and I encourage everyone to make whatever culinary decisions they feel are right for them. More information on Orange Roughy can be found on WikipediaMonterey Bay Aquarium websites. Thank you for your time!

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  12. Silly Kris, I did mention in the recipe that orange roughy is recommended to only eat infrequently for these very reasons.

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  13. For those in the Northeast US, a cut of fish called cod loin would be perfect in this dish.

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  14. Thanks for sharing that Lydia. Not much cod here, but I do love it in fish and chips!

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  15. I am always afraid to roast fish because I am afraid to overcook it. But this seems so easy (and yummy.) We'll have to try it for sure.

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  16. Thanks Katie. It really is pretty foolproof; hope you enjoy!

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  17. Thanks, Kalyn.
    I need(want) to eat fish 2 x a week, and your recipe will spice up the sometimes boring halibut I cook every week. I think Jim is going to love this one.


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  18. Wanda, I'm trying to eat more fish too!

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  19. Another hit! My entire weekly meal plan is dependent on Kalyn's Kitchen! Thanks!

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