Blackened Cod Recipe
Servings 4 servings
Blackened cod takes only 15 minutes to make, yet is coated in a rich medley of spices for maximum flavor. Just coat the fish with homemade blackened seasoning rub, then pan-seared in a skillet. Serve with rice or potatoes or make the best Cajun-style fish tacos! {Gluten-free, dairy-free, & low carb}
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
- Watch closely: Fish cooks fast — about 4 minutes on the first side and 1 minute on the second.
- Check doneness: Fish should flake easily and reach 145°F in the thickest part.
- Dry first: Pat fish dry before seasoning to help the crust form.
- Optional sweetness: Brush with a few drops of honey before seasoning, if desired.
- Season evenly: Sprinkle seasoning over fillets, flip, and repeat for full coverage.
- Handle gently: Flip once only to prevent the fish from breaking apart.
- Use the right pan: A heavy nonstick or cast-iron skillet gives the best crust.
- More blackened: Cook an extra minute or two per side for deeper char.
Nutrition
Calories: 193kcalCarbohydrates: 3gProtein: 26gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 61mgSodium: 516mgPotassium: 673mgFiber: 1gSugar: 1gVitamin A: 1386IUVitamin C: 2mgCalcium: 41mgIron: 1mg
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