Blackened Cod Recipe
Servings 4 servings
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}
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.
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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