Tourlou Tourlou Blackened Fish: A Flavorful Mediterranean Medley

Seen with Mashed Potatoes

Tourlou Tourlou, meaning "mixed up" in Greek, brings the vibrant flavors of the Mediterranean to life in this deliciously smoky blackened fish dish. Pronounced "toodloo toodloo," this versatile recipe allows you to use whatever seasonal vegetables you have on hand—whether it's eggplant, okra, zucchini, peas, or a colorful mix of your garden's best. Traditionally baked like a casserole, this version adds a rustic twist by cooking everything together in a cast iron skillet. The result is a sizzling medley of charred, caramelized vegetables paired with perfectly seasoned, blackened fish that’s both hearty and healthy. A perfect fusion of fresh ingredients and bold, spicy flavors, Tourlou Tourlou Blackened Fish is a celebration of Greek-inspired cooking with a touch of smoky flair!

Servings: 8 Servings

Prep Time: 15 Minutes

Cook Time: 30 Minutes

Total Time: 1 Hour

Equipment Needed: Skillet, Measuring Utensils, Knife, Pot

Ingredients:

8 Vegetarian Fish Fillets (can be purchased pre-sliced)

2 Tablespoons Coconut Oil, melted

1 teaspoon. White Pepper, ground

1 teaspoon Cayenne (can be reduced for less heat)

1 teaspoon Cumin, ground

1 teaspoon Thyme, ground

1 teaspoon Pink Himalayan Salt (or) Sea Salt

1 teaspoon Garlic Powder

1 teaspoon Onion Powder

1 teaspoon Paprika, ground

1 teaspoon Oregano, flakes

Tourlou Tourlou Recipe

2-3 Carrots, sliced, pre-cooked for 10 minutes on High

1 Onion, sliced, then halved

5 Roma Tomatoes, blanched

1 Bell Pepper, blanched, then chopped into 1/2 inch pieces

1 Tablespoon Garlic, minced

1 Tablespoon Thyme, ground

1 Tablespoon Oregano, ground

1. Spread out the seasonings for the Blackened Fish which includes equal parts of white pepper, cayenne, cumin, thyme, pink salt, garlic powder, onion powder, paprika, and oregano.

2.. Slice Onions, then cut in half.

3. Cook the Carrots until they have softened.

4. Blanch the Bell Pepper until the skin is loosened. The purpose of "blanching" these ingredients is for when you take a bite, there is no "skin" to tear off.

5. Put the Blackened Seasoning in a bowl, patting them on all sides.

6. Drizzle 2 Tablespoon Coconut Oil in a Cast Iron Skillet on Medium Heat for 5-10 Minutes.

7. Then flip them over for an additional 5-10 minutes.

8. Set aside. Using the same skillet, add Onions, Basil (I used fresh Basil from my window garden), Garlic, Thyme, and Oregano. Cook on Medium Heat for 5-10 minutes (remember, they have already been pre-cooked).

9. Add the Tomatoes.

10. Add the rest of the ingredients: just mix them up!

11. Serve and enjoy!

Note: to reduce the heat from the Blackened Fish, use less Cayenne. And from future use, remove even the "skins" on the fish.

227 Calories Per Serving