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Blackened Cod

Cajun style blackened cod is coated with tasty seasonings and pan seared to form a delicious crust.

Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
Servings: 4
Calories: 152 kcal
Course: Main Course
Cuisine: American , Cajun

Ingredients

  • 24 ounces cod 4 60 ounce fillets or loins
  • 1 tablespoon vegetable oil
  • 1 tablespoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • ½ teaspoon cayenne pepper
  • ½ teaspoon Course Salt
  • ½ teaspoon black pepper

Instructions

    Cup of Yum
  1. In a small bowl, combine paprika, oregano, thyme, garlic powder, onion powder, cayenne pepper, salt and black pepper.
  2. Dry each cod fillet or loin with paper towel to remove excess moisture.
  3. Sprinkle the seasoning mixture evenly over the fish, using your hands to coat all sides of the fillet.
  4. Heat oil in a cast-iron skillet or other heavy pan over medium high heat.
  5. Put the fillets, into the hot pan without crowding. Cook 2-3 minutes without turning.
  6. Carefully turn the fish using a spatula or fish spatula. Cook for 2-3 more minutes.
  7. Serve hot

Notes

  • Always pat the fish fillets dry with paper towels to remove excess moisture before cooking.
  • Use a cast iron skillet or any heavy skillet and make sure the oil is hot before adding the fish. The blackening process requires a hot pan.
  • If you are using a non-stick skillet, you will still need to use oil because we are cooking over high heat.
  • Don't be tempted to flip more than once! You want a crust to form on the bottom and then on the top of the fish.
  • Leave lots of space between the fillets. You may have to cook in two batches.
  • If you are cooking in two batches, carefully use paper towels to wipe the pan clean, add fresh oil, and wait for it to reheat before adding the next batch.
  • This recipe is even quicker if you skip making your own seasoning and use a store bought Cajun seasoning blend.
  • Fish should be cooked to an internal temperature of 145°. The only safe way to tell is by using a meat thermometer, which I often mention, is an inexpensive too that ensures perfectly cooked food every time. Use the thermometer in the thickest part of the fish to get the internal temperature.
  • You don't have to stick to cod with this recipe! It works great for most fish. Try halibut, mahi mahi, red snapper, or salmon.
  • Store leftover fish in an airtight container in the fridge and use it within 1-2 days.

Nutrition Information

Serving 1g Calories 152kcal (8%) Carbohydrates 3g (1%) Protein 31g (62%) Fat 1g (2%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 1g Cholesterol 73mg (24%) Sodium 385mg (16%) Potassium 773mg (22%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 1053IU (21%) Vitamin C 2mg (2%) Calcium 48mg (5%) Iron 2mg (11%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 152

% Daily Value*

Serving 1g
Calories 152kcal 8%
Carbohydrates 3g 1%
Protein 31g 62%
Fat 1g 2%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 1g 5%
Cholesterol 73mg 24%
Sodium 385mg 16%
Potassium 773mg 16%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 1053IU 21%
Vitamin C 2mg 2%
Calcium 48mg 5%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.