Blackened Fish and Sweet Potato Hash
Don’t Trout Yourself
What is Blackened Fish?
Cajun-style blackened fish offers a spicy, smoky crust that contrasts beautifully with the tender, flaky texture of the fish. Paired with sweet potato hash, the dish balances the heat of the blackening spices with the natural sweetness of the potatoes. Finished with a squeeze of citrus to round out the flavours.
You’ll love it if…
You want a quick, super healthy dinner which packs in a ton of flavour.
You already know oily fish is one of the healthiest things you can eat. It’s good for your brains, for your heart, for your skin. It even prevents arthritis symptoms, for crying out loud.
I see your oily fish and I raise you a veg-packed hash. With their powers combined, this dish is God-tier health perfection. When it finally dies, it will ascend into heaven on a cloud because it has never had as much as a joint twinge in its lifetime.
And don’t get me wrong, it’s absolutely delicious too. The fish is perfectly marinated in Cajun rub and fried to be firm, flavourful and flaky (and other alliterations). The hash is bursting with all the unique flavours of the chargrilled vegetables, with a squeeze of orange to cut through the fats (the good kinds of fats of course). It’s a riotous medley of flavours, textures and colours (the good kind of riotous of course).
Gather the Ingredients
Prepare the Blackened Fish
Marinate the fish in the spices and oil and set aside for at least 15 minutes. On a medium heat cook the marinated fish, gently turning it in the pan. Cook for about 2 – 3 minutes until cooked through and the surface takes on the characteristic blackened colour.
Sauté the Hash
In a hot pan, sauté the peppers until lightly charred.
Add the spring onions, garlic and butter and sauté. As soon as the butter starts foaming, add the sweet potato. Add in the salt and pepper and toss. Add the orange juice.
Serve and Enjoy!
Serve the blackened fish with the hash and a squeeze of lime. Bon Appetit!
- Use a dash of hot sauce in the hash to add a little heat
- Any kind of firm fish is ideal for this recipe. You can use trout (like I did), salmon, tilapia, snapper, or catfish. These types hold up well to the high heat required for blackening without falling apart. They also absorb the spices well. For an omega 3 extravaganza, go for mackerel or sardines.
- Use a well-seasoned cast iron skillet or a non-stick pan preheated with enough oil to create a barrier. Ensure the pan is hot before placing the fish, and avoid overcrowding the pan.
- You can also pair it with rice pilaf, roasted vegetables, or a simple salad with a tangy dressing.
Cajun style Blackened Fish and Sweet Potato Hash
Equipment
- Non-stick Pan
Ingredients
- 500 gram oily fish like trout, salmon or tuna steaks *the chef used locally sourced river trout
Fish Marinade
- 1 1/2 tablespoons Cajun seasoning *The Chef used a combination of Old Bay seasoning and 1 teaspoon smoked paprika powder OR you can use 1/2 teaspoon each of black pepper, smoked paprika, cayenne pepper, garlic powder and salt
- 1 teaspoon black pepper powder
- 1 teaspoon cayenne pepper powder
- 1 tablespoon cooking oil any variety
For the Sweet Potato Hash
- 1 cup mixed sweet peppers roughly cut
- 2 cups sweet potato cooked and roughly cut
- 1/2 cup spring onions chopped
- 1 tablespoon garlic finely chopped
- 2 tablespoons butter unsalted
- Juice of half an orange or 2 tablespoons store bought orange juice
- 1 tablespoon chopped parsley
- 1 tablespoon olive oil
- Salt and pepper to taste
- Juice of ½ lime to finish
- Dash of hot sauce *Optional, Chef's Tip
Instructions
- Marinate the fish in the spices and oil (1 1/2 tablespoons Cajun seasoning like Old Bay Seasoning, 1 teaspoon each of black pepper powder and cayenne pepper powder and 1 tablespoon of cooking oil). Set aside for at least 15 minutes.
- In a hot pan on high heat, add a tablespoon of olive oil and add 1 cup of roughly cut bell peppers in. Sauté the peppers until lightly charred.
- Add 1/2 cup chopped spring onions, 1 tablespoon finely chopped garlic and 2 tablespoons butter and sauté until the butter starts foaming. This should take about a minute.
- As soon as the butter starts foaming, add 2 cups cooked and roughly cut sweet potato. You can precook the sweet potato by boiling it or oven roasting it.Add in the salt and pepper and toss.
- Sauté while stirring continuously for a minute. Add the juice of half an orange and sauté for another 30 seconds.
- Turn off the flame. Add some chopped fresh parsley and mix through to finish.
- Brush 1 tablespoon of cooking oil (any variety) onto a non stick pan.
- Turn the flame on medium heat and cook the marinated fish, repeatedly flipping over in the pan. Cook for about 2 – 3 minutes or until desired doneness and the surface takes on the characteristic blackened colour.
- Serve with the hash and a squeeze of lime.
Video
FAQ
What is the best type of fish for Cajun blackened fish?
Any kind of firm fish is ideal for this recipe. You can use trout (like we did), salmon, tilapia, snapper, or catfish. These types hold up well to the high heat required for blackening without falling apart. They also absorb the spices well. For an omega 3 extravaganza, go for mackerel or sardines.
How do you prevent the fish from sticking to the pan while blackening?
Use a well-seasoned cast iron skillet or a non-stick pan preheated with enough oil to create a barrier. Ensure the pan is hot before placing the fish, and avoid overcrowding the pan to maintain the high temperature needed for proper searing.
How can I adjust the spice level in the Cajun seasoning?
To reduce spiciness, cut down on or omit the cayenne pepper in the fish marination spice mix. If you prefer more heat, you can add extra cayenne or include some hot paprika to intensify the flavour.
What are some good side dishes to serve with Cajun blackened fish?
Sweet potato hash is a classic and complementary side, offering a sweet contrast to the spicy fish. You can also pair it with rice pilaf, roasted vegetables, or a simple salad with a tangy dressing to balance the rich flavours of the dish.
