Blackened Cod
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
2 mins
-
Cook Time
2 mins
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Total Time
10 mins
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Servings
2
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Calories
202 kcal
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Course
Main Course
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Cuisine
American
Blackened Cod
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Blackened Cod is a delicious protein packed main dish that is made in 10 minutes time from start to finish. It's naturally gluten free and dairy free making this a versatile protein on a busy weeknight.
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Ingredients
- 8 ounces Alaskan Wild Black Cod
- 1 tablespoon blackening seasoning
- 2 tablespoon grapeseed oil
Instructions
- Using a paper towel pat the cod fillets dry. Then add 1 teaspoon of grape seed oil to the fish and season the non-skin side with blackening seasoning.
- Heat a frying pan to medium heat. Add the remaining grapeseed oil to the pan. Place the seasoned cod fillets in a frying pan and fry for 4 minutes with the lid on. Remove the lid then flip the fillets and fry for an additional 3-4 more minutes (without the lid) or until internal temperature reaches 140 degrees Fahrenheit.
- Carefully, remove off the heat, divide among plates, and enjoy.
Notes
- Seasonings - I love blackening seasoning for fish. However, you can also use my house blend seasoning, cajun seasoning, or even fajita seasoning (for tacos).
- Oil - If you don't have grapeseed oil on hand you can use another oil that has a high smoke point like avocado oil, canola oil, corn oil, and peanut oil.
- Thawing Frozen Fish - If you forgot to place the frozen Cod in the refrigerator the night before you want to serve it you can quickly thaw it using only cold tap water. Keep the cod in the original packaging to prevent it from getting water logged. By using cold water this will minimize the risk of bacterial growth. You also want to use it immediately after thawing.
- Baking Instructions - Don't want to pan fry? No worries. You can follow the first step then place on a greased glass baking dish and bake at 425 degrees for 10-12 minutes or until internal temperature reaches at least 140 degrees Fahrenheit and fish is flaking.
Nutrition Information
Show Details
Serving
4ounces
Calories
202kcal
(10%)
Protein
17g
(34%)
Fat
14g
(22%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
10g
Monounsaturated Fat
2g
Trans Fat
1g
Cholesterol
53mg
(18%)
Sodium
876mg
(37%)
Potassium
266mg
(8%)
Vitamin A
7IU
(0%)
Calcium
9mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 202 kcal
% Daily Value*
| Serving | 4ounces | |
| Calories | 202kcal | 10% |
| Protein | 17g | 34% |
| Fat | 14g | 22% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 10g | 59% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 53mg | 18% |
| Sodium | 876mg | 37% |
| Potassium | 266mg | 6% |
| Vitamin A | 7IU | 0% |
| Calcium | 9mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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