Description
Description: This easy blackened cod recipe is packed with bold flavors and comes together in just 20 minutes! The fish is coated in a smoky, spicy seasoning blend and seared to perfection in one pan. It’s a healthy, protein-rich meal that pairs well with rice, roasted vegetables, or a fresh salad.
Ingredients
Scale
- 4 cod fillets (6 oz each)
- 2 tablespoons olive oil
- 1 tablespoon butter (optional)
- 1 lemon, cut into wedges (for serving)
- Fresh parsley, for garnish (optional)
- Blackening Seasoning:
- 1 teaspoon paprika
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne pepper (adjust to taste)
Instructions
- Prepare the Seasoning: In a small bowl, mix all the blackening seasoning ingredients.
- Season the Cod: Pat the cod fillets dry with a paper towel, then evenly coat both sides with the seasoning mix.
- Heat the Pan: Heat olive oil and butter in a large skillet over medium-high heat.
- Cook the Cod: Once the pan is hot, add the cod fillets. Cook for 3-4 minutes on one side until blackened and crispy. Carefully flip and cook for another 3-4 minutes, or until the fish is opaque and flakes easily with a fork.
- Serve: Remove from heat, squeeze fresh lemon juice over the fillets, and garnish with parsley if desired. Serve immediately with your favorite side dish.
Notes
- :
- If you prefer a milder flavor, reduce or omit the cayenne pepper.
- Cod is delicate, so handle it gently when flipping to avoid breaking the fillets.
- Pairs well with steamed rice, roasted vegetables, or a fresh salad.
Nutrition
- Calories: 220
- Sugar: 0g
- Sodium: 320mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 1g
- Protein: 32g
- Cholesterol: 75mg