4 red snapper, perch, or other firm, white fish fillets (1 lb. total)
1 Tbsp. olive oil
2 Tbsp. Cajun seasoning blend or blackened fish seasoning blend
1 small lemon, cut into wedges
Heat a large heavy skillet over high heat. Brush the fish with oil. Press the seasoning blend into both sides of the fish. Spray the hot skillet with nonstick pan spray. Add the fish and pan-fry over high heat about 4 minutes per side, or until the fish is firm and the surface is crusty. Serve with lemon wedges.
Yield: 4 servings.
Per Serving (3 1/2 oz. fish): Calories: 143, Fat: 5 g, Cholesterol: 42 mg, Sodium: 950 mg, Carbohydrate: 0 g, Dietary Fiber: 0 g, Protein: 23 g Diabetic Exchanges: 4 Very Lean Meat
Pine, spruce, or other evergreen wood should never be used in barbecues. These woods, when burning or smoking, can add harmful tar and resins to the food. Only hardwoods should be used for smoking and grilling, such as oak, pecan, hickory, maple, cherry, alder, apple, or mesquite, depending on the type of meat being cooked.
