Blackened Catfish

Prep time : 5 minutes ... Cooking time : 8 minutes ... Serves 4

1 teaspoon garalic powder

1 teaspoon onion powder

1 teaspoon salt

1 teaspoon dried thyme , crumbled

1 teaspoon dried oregano , crumbled

1 teaspoon white pepper

1 teaspoon black pepper

1/2 teaspoon cayenne pepper

1/2 teaspoon sugar

1 teaspoon olive oil (optional)

4 skinless , boneless catfish fillets (8 ounces each) or salmon fillets or swordfish steaks

1) In a small bowl , combine garlic powder , onion powder , salt , thyme , oregano , white pepper , black pepper , cayenne pepper and sugar . Rub mixture into both sides of fish .

2) Heat a large cast iron skillet over high heat until white ash begins to form on bottom ... about 10 minutes . If the pan is not well seasoned , brush with oil to keep the fish from sticking .

3) Add fish , in batches if necessary and cook until blackened ... about 4 minutes on each side . Serve immediately .

Heart healthy