Don't be turned off by this recipe because it calls for bone in fish with heads and tails attached. If you're annoyed by the hassle of eating around the bones, worry not- most of them pull right out of the flesh when you lift from the tail. Also, butterfish are small, soft boned fish, so if it's choking to death or risking a punctured esophagus you're fearful about, fear not.
Butterfish are pretty oily and fatty so you'll be getting a good dose of omega 3 fatty acids, but are small fish with short lifespans so you'll be getting a fraction of the mercury content. Many other omega 3 rich fish, like swordfish, are larger, predatory fish that have long lifespans. This means the mercury bioaccumulates in their bodies. Now, I choose not to believe in mercury poisoning because I really like swordfish. If you choose to believe in mercury poisoning than opting for some little guys like butterfish, sardines, or anchovies is probably a good call.
There is a fish cutter I work with who recommends butterfish for every pregnant lady who walks into the store, whether they asked for a recommendation or not. He's not a doctor or a nutritionist, but he has the confidence of one.
This dish is really quick and easy if you're fish monger is able to clean the fish for you. If not, it only takes me about 2 minutes to clean each fish (and I'm a fish cleaning amateur).
The blackening seasoning can be made in a larger batch an used for all your blackening needs. If not you can follow the single serve measurements or just sprinkle a little of everything on everything and call it a meal.
This recipe is grain free and dairy free.
Ingredients:
1/4 tsp chili powder
1/4 tsp cumin
1/8 tsp garlic powder
1/4 tsp paprika
Scant 1/8 tsp cayenne
1/4 tsp ground mustard
Sprinkle oregano
Pinch salt
Pinch pepper
2 large butterfish, head on and split
1 tsp olive oil
1/2 cup black beans
1 crimini mushroom, sliced
1/2 oz. sun-dried tomatoes
1/2 tsp lemon zest
1/2 tsp cilantro, minced
Method:
Mix together all dried spices, including salt and pepper. Divide in half. Liberally coat the flesh side of the split butterfish with half of the spice mixture. Place seasoned butterfish in a moderately hot and greased pan. Cook for about 2 minutes per side or until just opaque throughout and seasoning begins to blacken.
Meanwhile cook beans, mushrooms, sun-dried tomatoes and the other half of the spice mix in a small, lightly greased saucepan, stirring occasionally. Remove from heat after about five minutes or when mushrooms are tender. Garnish bean and vegetable side dish with cilantro and lemon zest and serve alongside butterfish.
Butterfish are pretty oily and fatty so you'll be getting a good dose of omega 3 fatty acids, but are small fish with short lifespans so you'll be getting a fraction of the mercury content. Many other omega 3 rich fish, like swordfish, are larger, predatory fish that have long lifespans. This means the mercury bioaccumulates in their bodies. Now, I choose not to believe in mercury poisoning because I really like swordfish. If you choose to believe in mercury poisoning than opting for some little guys like butterfish, sardines, or anchovies is probably a good call.
There is a fish cutter I work with who recommends butterfish for every pregnant lady who walks into the store, whether they asked for a recommendation or not. He's not a doctor or a nutritionist, but he has the confidence of one.
This dish is really quick and easy if you're fish monger is able to clean the fish for you. If not, it only takes me about 2 minutes to clean each fish (and I'm a fish cleaning amateur).
The blackening seasoning can be made in a larger batch an used for all your blackening needs. If not you can follow the single serve measurements or just sprinkle a little of everything on everything and call it a meal.
This recipe is grain free and dairy free.
Ingredients:
1/4 tsp chili powder
1/4 tsp cumin
1/8 tsp garlic powder
1/4 tsp paprika
Scant 1/8 tsp cayenne
1/4 tsp ground mustard
Sprinkle oregano
Pinch salt
Pinch pepper
2 large butterfish, head on and split
1 tsp olive oil
1/2 cup black beans
1 crimini mushroom, sliced
1/2 oz. sun-dried tomatoes
1/2 tsp lemon zest
1/2 tsp cilantro, minced
Method:
Mix together all dried spices, including salt and pepper. Divide in half. Liberally coat the flesh side of the split butterfish with half of the spice mixture. Place seasoned butterfish in a moderately hot and greased pan. Cook for about 2 minutes per side or until just opaque throughout and seasoning begins to blacken.
Meanwhile cook beans, mushrooms, sun-dried tomatoes and the other half of the spice mix in a small, lightly greased saucepan, stirring occasionally. Remove from heat after about five minutes or when mushrooms are tender. Garnish bean and vegetable side dish with cilantro and lemon zest and serve alongside butterfish.