This delicious blackened cod recipe is so easy and healthy and a great go to when you need dinner on the table ASAP! White fish is coated in a homemade blackened seasoning before being pan-seared in a skillet, for a family meal that’s ready to serve in about 15 minutes. This Cajun-style fish recipe is perfect for a quick dinner, but fancy enough to serve to guests! {Gluten-free, dairy-free, & low carb}
If you’re looking for a new way to liven up your white fish, then you’ll definitely want to try this blackened cod recipe!
The homemade blackened seasoning rub is made up of a combination of spices including paprika, cayenne, garlic powder, and onion powder, which is rubbed over the cod fillets before being quickly pan-fried to flaky perfection.
It has just the right amount of flavour and heat to keep you running back for more. The Cajun spice mixture is so easy to prepare, so it’s a great option for a busy weeknight.
It’s one of our favourite ways to eat fish!
Serve this healthy blackened fish along with rice and veggies, in fish tacos or with a fruit salsa for a refreshing twist.
And be sure to make up a big batch of the spice rub to keep on hand in your spice cabinet for future dinners!
For more easy fish recipes, be sure to try my Parmesan Crusted Cod and Red Pesto Crusted Salmon too!
Table of Contents
Why we love this fish recipe
- Quick and easy: All that you have to do is make up the blackening seasoning, season the fish fillets and pan fry them for several minutes. All in all, this seasoned cod is ready to serve in around 15 minutes so it’s the perfect recipe after a long day.
- Healthy: This blackened white fish recipe is a good source of lean protein, while also being low in saturated fat. It’s a great option if you’re looking for something light yet satisfying!
- Family-friendly: Because the seasoning in homemade, it’s easy to adjust the spice level. I’m pretty sure this will be a regular on your meal rotation!
Ingredient notes
- For the blackened seasoning: Smoked paprika, onion powder, garlic powder, salt, black pepper, thyme, oregano and cayenne pepper are combined to make a delicious spice rub with a mild amount of heat. If you want to make it spicier, increase the mount of cayenne pepper.
- Cod: For best results, use fresh cod fillets that are around 5oz in weight. You can use frozen, but be sure to thaw them completely before seasoning and thoroughly pat them dry to remove as much excess water as you can.
- Oil: I like to use olive oil, but other oils like canola will also work.
- Honey: This is optional, but you can add a little honey to the top of the fish before adding the seasoning to give it a sweet and spicy flavour.
- Garnish: I like to finish the dish with a squeeze of lemon or lime, and add some fresh chopped parsley or cilantro for some fresh flavour and a little colour.
Step by step instructions
How to make blackened seasoning
- Mix all of the blackening spices together in a small bowl. Make sure it is blended evenly.
How to make blackened fish
- Thoroughly pat the fish dry with paper towel. Rub each side of the cod fillets with about 1 teaspoon of olive oil. You can also drizzle on a couple of drops of honey and brush over the top of each fillet as well, if desired.
- Coat both sides of the fish fillets with the blackened seasoning mix, shaking off any excess spices. I like to coat the sides of each cod fillet too to ensure the whole fillet is well coated.
- Heat remaining 2 tablespoons of oil in a large heavy bottomed non-stick skillet or cast-iron skillet over medium high heat. Cook for 3-5 minutes, or until the rub starts to turn black.
- Flip the fish fillet and cook another 1-2 minutes, or until the fish is cooked through and has a flaky texture. Thicker pieces of cod may require a slightly longer cooking time.
- Serve warm with a squeeze of lemon or lime juice and some fresh parsley or cilantro, if desired. Garnish with fresh lemon or lime slices.
Keep scrolling to the recipe card for the full blackened cod recipe!
Recipe Notes for the best fish:
- Keep an eye on the fish: Watch the fish carefully while it’s cooking to ensure that you don’t overcook the fish. I cooked mine for 4 minutes on the first side and 1 minute on the second side.
- Do the fork test: You’ll know it’s done when you stick a fork in the thickest part of the fillet and twist carefully. It should flake easily and no longer be translucent. You can also use a thermometer to check if the fish is cooked through. Stick the meat thermometer into the thickest part of the fish; it should register 145 degrees F.
- Thoroughly dry the fish: Be sure to pat the fish dry with paper towel before coating in the oil and seasoning, as any excess moisture will create steam which may prevent the seasoning crust from solidifying.
- Add a touch of sweetness: If you want to add a bit of sweetness, you can add a little drizzle of honey over each of the fillets (just a few drops) and brush it on before coating them in the seasoning.
- Distribute seasoning evenly: I found the easiest way to distribute the blackened seasoning over the fish was to put the fish fillets in a shallow bowl and sprinkle the seasoning over them with a spoon. Then flip and repeat, shaking off any excess. I also dip the ends of the fillets in any remaining seasoning as well so that the whole fish fillet is coated.
- Avoid handling the fish too much: Don’t flip the fish more than once or check it too often. The fish is very fragile and flakes easily, so too much jostling around may cause it to fall apart.
- Make a big batch of seasoning: For quick and easy meals, I recommend making up a double or triple batch of the blackened seasoning so that you just have to sprinkle it on when ready to cook your protein. It tastes good with salmon, grilled chicken and other types of fish too!
- Use the right pan: I recommend a heavy bottomed non-stick skillet or cast-iron skillet as it tends to distribute the heat better for more evenly cooked fish and a better “crust” layer.
- Enhance the blackening: If you want the fish even more blackened, cook for an extra minute or two per side.
Storage and Reheating Guidelines
Refrigerator: The cooked blackened cod will keep well in an airtight container in the fridge for 3 to 4 days. Let it cool fully before storing and cover it so that it doesn’t dry out.
To reheat: Reheat leftovers in the oven at 360F for around 10 minutes or until heated through. It’s best to cover the cod with foil during reheating so that it doesn’t dry out. Keep a close eye on it so that it doesn’t overcook. You can also try reheating it in the air-fryer as well.
Recipe FAQs
Blackened fish is a Cajun cooking technique where the fish is coated in a spice mixture and then cooked quickly on a very hot cast iron pan. It can also be grilled or made in the oven. The seasoning crust turns a very deep brown, even black colour, which is where it gets its name.
The blackening cooking technique works well with fish like cod, or other white fish like tilapia or pollock. It’s also delicious with salmon or trout too.
Despite appearances, blackened fish does not taste burnt at all. The spice crust has a mild taste and smoky flavour, thanks to the paprika, but you get an amazing combination of flavours with no bitterness.
Yes! Blackened fish is a great healthier option since it’s a source of lean protein that’s lower in fat than other animal-based sources of protein. Additionally, fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
Furthermore, the spice mixture is full of healthy compounds known as phytochemicals which may have anti-inflammatory benefits.
Cooked cod should be an even opaque white colour throughout when it’s cooked through. The flesh should flake easily when you twist a fork in the thickest part of the fish. To double check, the internal temperature of the fish should reach 145°F when a thermometer is inserted into the thickest part for the perfect flaky white fish.
Yes! Baking it in the oven won’t result in the same blackened colour, but it will still be delicious! To cook in oven, turn broiler onto high and place oven rack on the top shelf. Broil the fish for 3 minutes. Flip fish and broil for an additional 3-4 minutes or until tender and flaky.
Alternatively, you can cook it on the grill for several minutes over high heat, flipping halfway through.
Blackened fish side dishes
You might be wondering what exactly to serve with this Cajun blackened cod. The good news is, it makes a great main dish, it’s super versatile and can be served in a number of ways!
Try it with:
- Mango pineapple salsa
- Strawberry mango salsa
- Roasted garlic potatoes
- Baked sweet potato fries
- Charred corn salad
- Kale slaw
- Asparagus tomato salad
- Avocado crema
- Rice or quinoa
- In corn tortillas as blackened cod tacos
Expert Tip: We like to serve our blackened fish with brown rice mixed with some corn, sliced green onion, lime juice and a dash of salt and pepper along with a side of veggies like green beans or broccoli. It compliments the fish and Cajun seasoning so nicely and adds a pop of colour to the plate too!
Recipe variations
- Use a different fish: Try this recipe with other white fish if preferred. Salmon or trout works great too.
- Add a touch of sweetness: Add honey to the fish before adding the seasoning. You could also add in a bit of brown sugar to the blackened seasoning mix if preferred.
- Add more spice: Increase the amount of cayenne pepper if you like things spicy. Alternatively, you can omit it if you’re particularly sensitive to spice.
More similar recipes
- Spicy Shrimp Tacos
- Lemon Garlic Sauce for Fish
- Healthy Fish Sticks
- Sweet Potato Salmon Cakes
- Chili Lime Shrimp
- Shrimp Noodle Stir Fry
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Blackened Cod Recipe
Ingredients
For the blackened seasoning:
- 1.5 tablespoons smoked paprika
- 2 teaspoons onion powder
- 1 teaspoon garlic powder
- 3/4 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1/8 teaspoon cayenne pepper (or more if you prefer it spicier)
To cook:
- 4 firm cod fillets about 5oz/150 grams each
- 2 tablespoons olive oil
- Drizzle of honey optional
Optional garnishes:
- Squeeze of lemon or lime juice
- Freshly chopped parsley or cilantro
Instructions
- Mix all of the blackening spices together in a small bowl. Make sure it is blended evenly.
- Thoroughly pat the fish dry with paper towel. Rub each side with 1 teaspoon olive oil. You can also drizzle on a couple of drops of honey and brush over the top of each fillet as well, if desired.
- Coat both sides of the fish fillets with the blackened seasoning mix, shaking off any excess spices.
- Heat remaining 2 tablespoons of oil in a large heavy bottomed or cast-iron skillet over medium high heat. Cook for 3-5 minutes, or until the rub starts to turn black.
- Flip the fish fillet and cook another 1-2 minutes, or until the fish is cooked through and flaky.
- Serve warm with a squeeze of lemon or lime juice and some fresh parsley or cilantro, if desired.
Notes
- Keep an eye on the fish: Watch the fish carefully while it’s cooking to ensure that you don’t overcook the fish. I cooked mine for 4 minutes on the first side and 1 minute on the second side.
- Do the fork test: You’ll know it’s done when you stick a fork in the thickest part of the fillet and twist carefully. It should flake easily and no longer be translucent. You can also use a thermometer to check if the fish is cooked through. Stick the meat thermometer into the thickest part of the fish; it should register 145 degrees F.
- Thoroughly dry the fish: Be sure to pat the fish dry with paper towel before coating in the oil and seasoning, as any excess moisture will create steam which may prevent the seasoning crust from solidifying.
- Add a touch of sweetness: If you want to add a bit of sweetness, you can add a little drizzle of honey over each of the fillets (just a few drops) and brush it on before coating them in the seasoning.
- Distribute seasoning evenly: I found the easiest way to distribute the blackened seasoning over the fish was to put the fish fillets in a shallow bowl and sprinkle the seasoning over them with a spoon. Then flip and repeat, shaking off any excess. I also dip the ends of the fillets in any remaining seasoning as well so that the whole fish fillet is coated.
- Avoid handling the fish too much: Don’t flip the fish more than once or check it too often. The fish is very fragile and flakes easily, so too much jostling around may cause it to fall apart.
- Make a big batch of seasoning: For quick and easy meals, I recommend making up a double or triple batch of the blackened seasoning so that you just have to sprinkle it on when ready to cook your protein. It tastes good with salmon, grilled chicken and other types of fish too!
- Use the right pan: I recommend a heavy bottomed non-stick skillet or cast-iron skillet as it tends to distribute the heat better for more evenly cooked fish and a better “crust” layer.
- Enhance the blackening: If you want the fish even more blackened, cook for an extra minute or two per side.
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