Blackened Fish | Gluten-Free, Dairy-Free | BoneCoach™ Recipes

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Bone Coach Recipes | Blackened Fish | Bone Loss Bone Healthy Food Nutrients Osteoporosis

Fork-tender and deliciously flaky…

Perfect amount of spice…

Perfect for a busy weekday or weeknight…

Our Blackened Fish recipe hits the spot!

This dish is ready in just 10 minutes, and it’s incredibly versatile – any white fish works well, so you can select what is fresh and locally available.

Plus, it’s high in bone-boosting protein, gluten-free, dairy-free, and paleo- and keto-friendly!

Pair this with our Cilantro Lime Cauliflower Rice, and you’ve got yourself a well-rounded, bone-supporting lunch or dinner.

Bone Coach Recipes | Blackened Fish | Bone Loss Bone Healthy Food Nutrients Osteoporosis

Blackened Fish | Gluten-Free, Dairy-Free | BoneCoach™ Recipes


TOTAL TIME: 10 minutes


1/4 tsp (1ml) sea salt

1/4 tsp (1ml) chili powder (not for Paleo AIP)

1/4 tsp (1ml) garlic powder

1/4 tsp (1ml) smoked paprika (not for Paleo AIP)

1 tbsp (15ml) fresh pressed extra virgin olive oil or avocado oil

2 fillets white fleshed fish, skin on preferably for collagen (Sea Bass, Pickerel, Haddock, Cod, Snapper, etc.)

Fresh lime wedges (optional garnish)


1) Mix the salt, chili powder, garlic powder and smoked paprika together.

2) Heat a skillet over medium heat. Once hot, add the oil and the fish, skin side-down. Generously season the flesh of the fish. Cook for 3-4 minutes, then flip the fish over and season the other side of the fillet. Cook for another 2-4 minutes, depending on the thickness of your fillet.

3) Remove from heat and serve with a lime wedge!

Recipe created by BoneCoach™ Team Dietitian Amanda Li, RD & Chef.

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Medical Disclaimer

The information shared above is for informational purposes only and is not intended to provide medical or nutrition therapy advice; it does not diagnose, treat or cure any disease, condition; it is not to be used as a replacement or substitute for medical advice provided by physicians and trained medical professionals. If you are under the care of a healthcare professional or are currently using prescription medications, you should discuss any dietary and lifestyle changes or potential dietary supplements use with your doctor. You should not discontinue any prescription medications without first consulting your doctor.