Blackened Haddock with Garlicky Green Beans and Brown Rice

Flaky haddock fillets seasoned with a subtle spice blend, quickly pan-seared to perfection, and served alongside tender, garlic-infused green beans with convenient brown rice for a fast, satisfying, and wholesome meal.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 2
• Cuisine: American
• Difficulty: Easy

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• High-Protein
• Low-Sugar

Tags

• quick
• sauté
• healthy
• savory
• fresh

Ingredients

• 12 ounce haddock fillet
• 1 package brown rice (microwaveable)
• 8 ounce green bean (trimmed)
• 1 tablespoon olive oil
• 2 garlic cloves (minced)
• 1 teaspoon smoked paprika
• 0.5 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 0.25 teaspoon dried thyme
• 0.25 teaspoon dried oregano
• 0.25 teaspoon cayenne pepper
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper (freshly ground)

Instructions

1. Pat the haddock fillets dry with paper towels. In a small bowl, combine the smoked paprika, garlic powder, onion powder, dried thyme, dried oregano, and cayenne pepper (if using). Season both sides of the haddock fillets generously with 1/4 teaspoon of the salt and 1/8 teaspoon of the black pepper, then sprinkle with the spice mixture, gently pressing to adhere.
2. Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat until shimmering. Carefully place the seasoned haddock fillets in the hot skillet.
3. While the haddock cooks, cook the microwaveable brown rice according to package directions. Typically, this takes about 90 seconds to 2 minutes.
4. Sear the haddock for 4-5 minutes per side, or until golden brown and cooked through (fish should flake easily with a fork). Remove the haddock from the skillet and set aside on a plate, tented with foil to keep warm.
5. Add the green beans to the same skillet (add a splash of water if needed to prevent sticking). Cook, stirring occasionally, for 3 minutes. Add the minced garlic and cook for another 2-3 minutes, until the green beans are tender-crisp and fragrant. Season with the remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper.
6. Serve the pan-seared haddock immediately with the garlicky green beans and brown rice.

Nutrition (per serving)

• Calories: 350
• Protein: 39 g
• Carbohydrates: 28 g
• Fat: 10 g
• Fiber: 5 g
• Sodium: 575 mg
• Saturated Fat: 1 g
• Sugar: 2 g
• Cholesterol: 100 mg