Living and Thriving Gluten Free

Healthy & Whole Food Eating

Categories: Main Dishes - Fish    

A delicious pan seared cod, tilapia or other firm white fish, that's quick seared with a blend of savory spices. The spice blend is a great way to add a nice punch of flavor to milder tasting fish.

Pan fried fish with a savory spice rub with steamed broccoli and limes
Image by: Thora Toft

Prep time: 15 minutes Cook time: 10 minutes Makes: 4 servings Difficulty: Medium

Gluten free Dairy free option Egg free Grain free Soy free

The spice blend is a great way to add a nice punch of flavor to milder tasting fish. You can use any type of firm, mild tasting white fish, such as cod, tilapia, bass, grouper, haddock, mahi mahi, catfish, and snapper. You can even ask at your grocery store for recommendations of another suitable fish, if they are knowledgeable in the fish department.

The red pepper flakes in this recipe will create heat. If you want a less spicy fish, then skip it.

If you want more of a "blackened" fried fish, then include the brown sugar. It will caramalize during frying, and give a more "blackened" look and taste.

Use all organic ingredients. Ensure any dried spices are labeled certified gluten free.

1 teaspoon Paprika
1/2 teaspoon Sea salt
3/4 teaspoon Cumin
1/4 teaspoon Red pepper flakes, or cayenne pepper (optional)
1/4 teaspoon Black pepper
1/2 teaspoon Dried oregano
1 clove Garlic, minced (or 1/2 teaspoon garlic powder)
1 tablespoon Onion, minced (or 1/2 teaspoon onion powder)
1 teaspoon Brown sugar (optional)
1 pound Cod or tilapia, or other firm white fish
1 tablespoon Butter or coconut oil
Substitutions and Notes:
  • Dairy Free: Instead of butter, use coconut oil to fry the fish.
  • Garlic and onions: You can use fresh garlic and onions, or you can use garlic powder and onion powder. Using powder, the spice mix will be fully dry, and will sprinkle easily over the fish. When you use fresh garlic and onions, it is less dry, and won't sprinkle as well; you can press it into the fish and move it around, to get even coverage. The flavor is better with fresh, though it needs to be helped to get evenly distributed over the fish.
  • Red pepper flakes: When you use red pepper flakes or cayenne, it will create some heat (spicy). If you want your fish to be less spicy, then simply skip it.
  • Brown sugar: When you use brown sugar, you'll get more of a "blackened" fish. It caramalizes when fried, and gives that "blackened" look and flavor.
  • Mince the garlic and onion.
  • Combine all the dry spices and mix well.
  • Add the minced onion and garlic to the dry spices. Mix well. If necessary, break up the clumps as much as possible, to make sprinkling / spreading it on the fish easier.
  • Sprinkle both sides of the fish with the spice mixture. If using fresh garlic and onions, you'll need to probably move the spice mixture around with your fingers to get it even distributed on the fish.
  • Heat butter or coconut oil in frying pan over medium high heat. When hot, add fish. Cook for 3 to 5 minutes on each side. Cooking times will vary depending on how thick the fish is. It's done when it's flaky.

Serve with lemon or lime wedges, steamed veggies and rice, for a delicious and easy meal everyone will love.

FREE Guide
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GF 10 Steps Guide
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