Blackened Cod Recipe
This 20-minute Blackened Cod recipe is the perfect blend of smokey seasoning with flaky cod pan-seared to perfection. Made with simple ingredients, this easy and healthy dish is a great dinner for a busy weeknight.
Servings: 4 servings
Equipment
Ingredients
For Homemade Blackened Seasoning:
- 3 teaspoons smoked paprika
- 2 teaspoons onion powder
- 2 teaspoons garlic powder
- 2 teaspoons dried oregano
- 2 teaspoons dried thyme
- 2 teaspoons ground black pepper
- 1 teaspoon Kosher salt
For The Cod:
- 4 cod fillets fresh or frozen & thawed 4 ounces each
- 2 tablespoons olive oil
- 2 tablespoons unsalted butter
- 1 lemon cut into wedges
- 2 tablespoons chopped fresh parsley optional
Instructions
- Start by making the blackened seasoning. In a mason jar or bowl, mix together the smoked paprika, onion powder, garlic powder, oregano, thyme, pepper, and Kosher salt, breaking up any possible “clumps.” Set aside.
- Pat dry the cod filets on all sides with a paper towel.
- Brush the cod filets on all sides with the olive oil.
- Sprinkle the blackening season evenly on all sides of the cod filets. Gently press the seasoning on the cod filets to ensure the coating adheres.
- Melt the butter in a well-seasoned cast iron or non-stick skillet on medium-high heat. Once the skillet is hot, gently add the cod filets. If your skillet is not big enough, it is best to cook them in two batches. If that is the case, we recommend using one tablespoon of butter per two pieces of cod.
- Cook for 2-3 minutes without moving the filets. Using a spatula, flip the filets and cook for an additional 2 minutes. They should flake easily. If not, continue to cook in 30-second intervals until done or the internal temperature of the thickest part of the fish reaches 145 degrees F. when inserted with a meat thermometer.
- If preferred, garnish with chopped parsley and serve with a wedge of lemon on the side.
Notes
- Yields: This recipe makes 4 cod fillets, which is ideal for 4 servings. The nutritional values below are per serving.
- Drying & seasoning the fish fillets: Do not skip the pat drying of the cod fillets, as it is an important step to reduce moisture and assist with the coating of the blackening season. Also, it is best to sprinkle the blackening season on all sides evenly and press down so the seasoning will stick.
- Skillet: If you are using a cast iron skillet, make sure that it is well seasoned. Otherwise, the fish might stick to the pan. Using a cast iron skillet will help the fish cook fast and produce a nice “crust.” If you do not have one, you can use a non-stick skillet as well.
- Fresh or Frozen Cod: We tested this recipe using both fresh and frozen cod. Both worked beautifully. However, it is imperative that you thaw the fish fully before cooking.
- Time of Cooking: Cooking times will vary based on the thickness of the filets. It is best to start with shorter times until you see the flakiness or the internal temperature to avoid overcooking.
- Make it dairy-free: If you do not want to use butter, you can substitute with additional olive oil.
- Storage: Though this dish tastes best on the day you prepare it, you may store it in the refrigerator for up to two days. Just be sure to let the fillets reach room temperature before transferring them to an airtight container.
- To reheat: When reheating it, first preheat the oven to 350 degrees F. Then, place the fish on a sheet of precut parchment paper or aluminum foil, sprinkle it with a few drops of water, and loosely wrap it. Place the blackened cod in the oven for ten minutes or until heated through.
Nutrition
Calories: 324kcal | Carbohydrates: 7g | Protein: 41g | Fat: 15g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.2g | Cholesterol: 112mg | Sodium: 709mg | Potassium: 1071mg | Fiber: 2g | Sugar: 1g | Vitamin A: 1220IU | Vitamin C: 20mg | Calcium: 86mg | Iron: 3mg
QR code
Scan this QR code with your phone's camera to view this recipe on your mobile device.
