This is a basic dry rub for fish. You can adjust the spiciness by changing the amount of cayenne and black pepper.
| Recipes |
1 |
2 |
3 |
4 |
5 |
6 |
| Servings |
4 |
8 |
12 |
16 |
20 |
24 |
| Ingredients | ||||||
| Paprika |
1 T. |
2 T. |
3 T. |
1/4 C. |
1/4 C. + 1 T. |
1/4 C. + 2 T. |
| Onion powder |
1 t. |
2 t. |
1 T. |
1 T. + 1 t. |
1 T. + 2 t. |
2 T. |
| Garlic powder |
1 t. |
2 t. |
1 T. |
1 T. + 1 t. |
1 T. + 2 t. |
2 T. |
| Cayenne pepper |
1/4 t. |
1/2 t. |
3/4 t. |
1 t. |
1-1/4 t. |
1-1/2 t. |
| Black pepper |
1/4 t. |
1/2 t. |
3/4 t. |
1 t. |
1-1/4 t. |
1-1/2 t. |
| Salt |
1/4 t. |
1/2 t. |
3/4 t. |
1 t. |
1-1/4 t. |
1-1/2 t. |
| Dried thyme |
1 t. |
2 t. |
1 T. |
1 T. + 1 t. |
1 T. + 2 t. |
2 T. |
| Pollock fillets |
16 oz. |
32 oz. |
48 oz. |
64 oz. |
80 oz. |
96 oz. |
| On Hand Ingredients | ||||||
| Lemon juice |
2 T. |
1/4 C. |
1/4 C. + 2 T. |
1/2 C. |
1/2 C. + 2 T. |
3/4 C. |
Assembly Directions:
In a small bowl combine paprika, onion powder, garlic powder, cayenne pepper, black pepper, salt and thyme. One recipe will make about 2-1/2 tablespoons.
If using fresh fish, cut into 4 ounce portions and flash freeze.
Freezing Directions:
Place fish in a freezer bag. Place spice mixture in a small container or snack bag. Attach spices to fish. Seal, label and freeze both bags.
Serving Directions:
Thaw fish and seasoning mix. Drain water from fish and pat dry. Sprinkle seasoning mix evenly on both sides of the fillets.
Grill: Heat grill to medium heat. Spray sheet of aluminum foil with cooking spray. Place fillets on aluminum foil and drizzle with lemon juice. Place on grill racks and cook for 10 to 12 minutes or until fish flakes easily with a fork.
Bake: Preheat oven to 450 degrees. Line a baking sheet with foil. Spray foil with cooking spray. Place fillets on baking sheet and drizzle with lemon juice. Bake for 10 to 12 minutes or until fish flakes easily with a fork.
Nutritional Info:
Per Serving: 107 Calories; 1g Fat (10.1% calories from fat); 20g Protein; 4g Carbohydrate; 1g Dietary Fiber; 81mg Cholesterol; 247mg Sodium.
Exchanges: 2-1/2 Lean Meat.