High-Protein Blackened Fish with Creamy Herb Sauce
Bold spices, crispy edges, and a cool creamy herb sauce — a high-protein low-carb fish dinner ready in minutes
This is restaurant-style blackened fish made simple and high-protein. Firm white fish is coated in a bold spice blend, seared until the crust is deeply browned, and served with a cool, creamy herb sauce. Every serving delivers 38 g of protein and only 3 g net carbs.
One skillet, completely sugar-free, keto-friendly, and perfect for a quick high-protein dinner.
Why you’ll love this fish
- 38g protein per serving — a complete high-protein meal
- Only 3g net carbs and fully keto-friendly
- Bold blackened crust with a cool creamy sauce
- Ready in about 20 minutes
- One skillet, minimal cleanup
- Works with cod, mahi, tilapia, or any firm white fish
Health notes
- High protein: White fish is naturally lean and protein-dense.
- Ultra low carb: Spices and a yogurt-based sauce keep net carbs extremely low.
- Sugar-free: No added sugar in the seasoning or sauce.
- Satisfying: The bold spices and creamy sauce make this feel restaurant-worthy.
Key element — hot pan + dry spices
A very hot skillet and a dry spice rub create the classic blackened crust. Pat the fish completely dry and don’t move it too early so the spices can form a deep, flavorful crust.
Ingredients
Fish
- 1 lb (450g) firm white fish fillets (cod, mahi-mahi, tilapia, or similar), cut into portions
- 1–2 Tbsp olive oil or avocado oil
Blackened seasoning
- 1 tsp smoked paprika
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp dried oregano or thyme
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp cayenne (or to taste)
- Optional: ¼ tsp cumin
Creamy herb sauce
- ½ cup plain Greek yogurt or sour cream
- 1–2 Tbsp mayonnaise (optional for richness)
- 1–2 Tbsp fresh lemon juice
- 1–2 Tbsp chopped fresh herbs (parsley, dill, chives, or cilantro)
- 1 small garlic clove, minced (or ¼ tsp garlic powder)
- Salt and pepper to taste
- Optional: zest of ½ lemon
Swaps
- Salmon: Works well with the same seasoning (adjust cook time slightly).
- Dairy-free sauce: Use coconut yogurt or a dairy-free sour cream alternative.
- Milder: Reduce or omit the cayenne.
- Extra herbs: Add more fresh dill or parsley for a brighter sauce.
Instructions
| 1 | Make the sauce. In a small bowl mix the Greek yogurt, mayonnaise (if using), lemon juice, fresh herbs, garlic, salt, pepper, and optional lemon zest. Taste and adjust. Set aside in the refrigerator while you cook the fish. |
| 2 | Season the fish. Pat the fish completely dry with paper towels. Mix all the blackened seasoning spices in a small bowl. Coat the fish evenly on all sides with the spice mixture, pressing gently so it sticks. |
| 3 | Sear. Heat the oil in a large skillet over medium-high to high heat until shimmering. Carefully add the fish and cook 3–4 minutes without moving until a deep crust forms. Flip and cook another 2–4 minutes until the fish is opaque and flakes easily. |
| 4 | Rest and serve. Remove the fish from the pan and let it rest 1–2 minutes. Serve immediately with the creamy herb sauce on the side or spooned over the top. |
Pro tips
- Pat the fish very dry — moisture prevents a good blackened crust.
- A hot pan is essential. If the oil is not hot enough the spices will not form a proper crust.
- Do not overcrowd the pan; cook in batches if needed.
- The sauce can be made ahead and kept in the fridge for up to 2 days.
- For extra color and flavor, finish with a squeeze of fresh lemon over the fish.
Nutrition
| Nutrient | Per serving (1/2) |
|---|---|
| Calories | 320 |
| Protein | 38g |
| Net carbohydrates | 3g |
| Total carbohydrates | 4g |
| Fiber | 1g |
| Total fat | 16g |
| Sodium | 620mg |
Estimates based on cod or similar white fish and Greek yogurt sauce. Exact numbers vary with fish type and sauce amount.
Variations
Spicier
Increase the cayenne or add a pinch of chili powder to the seasoning blend.
Garlic-herb crust
Add extra garlic powder and dried herbs to the rub for a milder, more aromatic version.
Avocado sauce
Blend the creamy herb sauce with a little avocado for extra richness and healthy fats.
Air-fryer
Cook at 400°F for 8–10 minutes, flipping halfway, until the crust is set and the fish is cooked through.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 2 days | Store fish and sauce separately; reheat fish gently |
| Freezer | Not ideal | Cooked fish is best fresh; sauce freezes well |
| Meal prep | Up to 2 days | Cook fish fresh when possible for best texture |
FAQ
Test your knowledge
5 quick questions about this blackened fish
1. Protein per serving?
2. Net carbs per serving?
3. What creates the blackened crust?
4. About how long does this take?
5. Best way to serve it?
