Mouthwatering Keto Blackened Chilean Seabass with Cajun Spices Recipe for a Healthy Meal

A Flavorful Journey: Keto Blackened Chilean Seabass with Cajun Spices

Welcome to a culinary adventure that marries the essence of Cajun cuisine with the principles of a ketogenic lifestyle. The Keto Blackened Chilean Seabass with Cajun Spices is more than just a meal; it’s a symphony of flavors that tantalizes your taste buds while adhering to your low-carb, high-fat dietary needs. This dish is a testament to the versatility and delicious possibilities that the keto diet offers, proving that you don’t have to sacrifice flavor for health.

Imagine a perfectly seared piece of Chilean seabass, its exterior crisp and bursting with the bold, piquant flavors of Cajun seasoning, while the interior remains succulent and buttery. This recipe is not only a delight for the senses but also a powerhouse of nutrition, rich in healthy fats and lean protein, ensuring that you stay within your macros while enjoying a gourmet dining experience at home.

Keto Blackened Chilean Seabass with Cajun Spices

Unveiling the Magic Behind the Keto Blackened Chilean Seabass

The origins of this Keto Blackened Chilean Seabass with Cajun Spices lie in the heart of Southern cooking, where spices are used liberally to create dishes that are rich in flavor and soul. Adapting this culinary tradition to the keto diet, this recipe uses a homemade Cajun spice blend that is low in carbohydrates but high in taste, making it a perfect fit for those who want to enjoy the zest of Cajun cuisine without the guilt.

The key to this dish’s keto-friendly profile is the careful selection of ingredients that align with the ketogenic diet’s macronutrient ratios. Chilean seabass, a fish known for its high-fat content and tender flesh, serves as an excellent source of omega-3 fatty acids, which are crucial for heart health and cognitive function. The use of avocado oil for searing not only imparts a subtle, buttery flavor but also contributes healthy monounsaturated fats to the dish.

The homemade Cajun spice blend is a melange of spices like paprika, garlic powder, onion powder, and cayenne pepper, each bringing its own set of health benefits. For instance, paprika contains capsaicin, which is known for its anti-inflammatory properties, while garlic and onion powders are celebrated for their antioxidant capabilities. These spices not only enhance the taste of the seabass but also contribute to the overall nutritional value of the meal, making it a win-win for taste and health.

Preparing Keto Blackened Chilean Seabass

Mastering the Art of Blackening Seabass

Creating the perfect blackened crust on your Chilean seabass is both an art and a science. The process begins with patting the fish dry, which is essential for achieving that desirable sear. Once your fillets are prepped, generously coating them with the Cajun spice blend ensures that every bite is infused with flavor.

When heating your avocado oil in a cast-iron skillet, it’s crucial to find the sweet spot in temperature—hot enough to form a crust quickly but not so hot as to burn the spices. Introducing the fish to the pan should be done with care, laying it away from you to avoid any splatters. As the first side cooks, resist the urge to move the fish around, allowing it to form that sought-after blackened crust.

Upon flipping the seabass, adding a knob of butter not only contributes to the richness of the dish but also aids in creating an even crust on the second side. Basting the fish with the melted butter as it cooks is a chef’s trick that imparts additional flavor and ensures the fish remains moist. Remember, the goal is to reach an internal temperature of 145°F (63°C), where the fish is cooked through but still flaky and tender.

Cooked Keto Blackened Chilean Seabass

Variations to Spice Up Your Seabass

Herb-Infused Seabass

For those who prefer a less spicy profile, consider creating an herb-infused oil to cook your seabass. Blend together avocado oil with fresh herbs like rosemary, thyme, and basil. Use this oil to sear the fish, which will imbue it with a fragrant, earthy flavor while maintaining the keto-friendly aspect.

Citrus Zest Seabass

Adding citrus zest to your Cajun spice blend can introduce a refreshing twist to the dish. The zest of lemon or lime complements the fatty richness of the seabass, and the bright notes of citrus balance the heat of the spices, creating a complex flavor profile that’s sure to impress.

Coconut Cream Seabass

For a tropical take on this recipe, try adding a splash of coconut cream to the pan after flipping the seabass. The cream will reduce into a thick, flavorful sauce that pairs beautifully with the blackened crust, adding a hint of sweetness and further enhancing the dish’s keto credentials.

Substitutions for Your Keto Seabass

While Chilean seabass is a fantastic choice for this recipe, there are times when you might need to make substitutions. If you’re unable to find this particular fish, or if you’re looking for a different flavor profile or texture, there are several keto-friendly options that you can use without compromising the essence of the dish.

Cod or Halibut: Both cod and halibut are excellent substitutes for Chilean seabass. They are firm white fish that can withstand the high heat required for blackening. Their mild flavor serves as a perfect canvas for the Cajun spices, and they provide a similar nutritional value, being low in carbs and high in protein.

Salmon: If you’re a fan of salmon, it can also be used in this recipe. Its rich, fatty texture makes it ideal for the keto diet, and it pairs wonderfully with the bold flavors of the Cajun spice blend. Just be sure to adjust the cooking time as needed, as salmon fillets can vary in thickness.

Avocado Oil Alternatives: If avocado oil is not available, you can use other high-smoke-point oils like coconut oil or ghee. Both are keto-friendly and can handle the heat required for searing the fish without burning.

Frequently Asked Questions

Can I make this dish ahead of time? It’s best to enjoy the seabass freshly cooked to maintain the crispness of the crust. However, you can prepare the Cajun spice blend in advance and store it in an airtight container.

How do I know when the fish is perfectly cooked? The fish should reach an internal temperature of 145°F (63°C) and should flake easily with a fork. An instant-read thermometer can be a handy tool to check for doneness.

Is this recipe spicy? The level of spice can be adjusted to your preference by modifying the amount of cayenne pepper in the Cajun spice blend. Start with less and add more to taste.

What sides go well with this keto seabass? A side of sautéed spinach or a simple keto-friendly salad complements the richness of the fish without adding significant carbs to the meal.

Can I use frozen seabass for this recipe? Yes, you can use frozen seabass. Just be sure to fully thaw the fillets and pat them dry before seasoning and cooking.

Keto Blackened Chilean Seabass with Cajun Spices

This Keto Blackened Chilean Seabass with Cajun Spices is a sumptuous, flavorful dish that brings a touch of Southern charm to your keto diet. Perfectly seasoned with a homemade Cajun spice blend, this seabass is seared to perfection, offering a crispy crust with a tender, buttery inside. It's an easy-to-make recipe that's as nutritious as it is delicious, making it a perfect dinner option for those on a ketogenic lifestyle.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dinner
Cuisine Cajun
Servings 2 servings
Calories 380 kcal


  • Cast iron skillet or non-stick pan
  • Mixing bowl
  • Measuring spoons
  • Paper towel
  • Cooking spatula
  • Instant-read thermometer (optional)


Main Ingredients

  • 2 Chilean seabass fillets 6 ounces each / 170 grams each
  • 2 tablespoons avocado oil 30 ml
  • 1 tablespoon unsalted butter 14 grams

Cajun Spice Blend

  • 1 teaspoon paprika 2 grams
  • 1 teaspoon garlic powder 3.1 grams
  • 1 teaspoon onion powder 2.1 grams
  • ½ teaspoon dried thyme 0.5 grams
  • ½ teaspoon dried oregano 0.5 grams
  • ¼ teaspoon cayenne pepper 0.5 grams
  • ¼ teaspoon ground black pepper 0.6 grams
  • ½ teaspoon sea salt 2.5 grams


  • Begin by patting the seabass fillets dry with a paper towel. This is crucial for getting a nice sear on the fish.
  • In a small bowl, mix together all the ingredients for the Cajun spice blend until well combined.
  • Generously coat both sides of each seabass fillet with the Cajun spice blend, pressing the mixture into the fish to adhere.
  • Heat the avocado oil in a cast-iron skillet or non-stick pan over medium-high heat until hot but not smoking.
  • Carefully place the seasoned seabass fillets in the pan. Cook for about 4-5 minutes on one side until the crust is dark and blackened.
  • Flip the seabass fillets gently, add the butter to the pan, and cook for an additional 4-5 minutes, basting the fish with the melted butter as it cooks.
  • The fish is done when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.
  • Remove the seabass from the pan and let it rest for a couple of minutes before serving.


If Chilean seabass is not available, feel free to substitute with another firm white fish like cod or halibut.
For a smokier flavor, add 1/4 teaspoon of smoked paprika to the Cajun spice blend.
Ensure proper ventilation in your kitchen, as blackening the fish may produce a bit of smoke.
Serve with a side of sautéed spinach or a simple keto-friendly salad to round out the meal.


Calories: 380kcalCarbohydrates: 2gProtein: 35gFat: 28gFiber: 1gNet Carbs: 1g
Keyword Blackened Fish, Cajun Spices, Keto Dinner, Keto Seabass, Low Carb Seafood
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