Blackened Cod Recipe

Name: Blackened Cod Recipe
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 4 servings
Ingredients: 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; 4 cod fillets; 2 tablespoons olive oil; 2 tablespoons unsalted butter; 1 lemon; 2 tablespoons chopped fresh parsley

User Reviews

5.0

6 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
15 mins
Servings
4 servings
Calories
324 kcal
Course
Main Course
Cuisine
American

Blackened Cod Recipe

Robert Berry

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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.

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Ingredients

Servings

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

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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.

Equipments used:

Notes

This recipe makes 4 cod fillets, which is ideal for 4 servings. The nutritional values below are per serving.
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.
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.
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.
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.
If you do not want to use butter, you can substitute with additional olive oil.
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.
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.
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 Information

Show Details

Calories 324kcal (16%) Carbohydrates 7g (2%) Protein 41g (82%) Fat 15g (23%) Saturated Fat 5g (25%) Polyunsaturated Fat 2g Monounsaturated Fat 7g Trans Fat 0.2g Cholesterol 112mg (37%) Sodium 709mg (30%) Potassium 1071mg (31%) Fiber 2g (8%) Sugar 1g (2%) Vitamin A 1220IU (24%) Vitamin C 20mg (22%) Calcium 86mg (9%) Iron 3mg (17%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 324 kcal

% Daily Value*

Calories	324kcal	16%
Carbohydrates	7g	2%
Protein	41g	82%
Fat	15g	23%
Saturated Fat	5g	25%
Polyunsaturated Fat	2g	12%
Monounsaturated Fat	7g	35%
Trans Fat	0.2g	10%
Cholesterol	112mg	37%
Sodium	709mg	30%
Potassium	1071mg	23%
Fiber	2g	8%
Sugar	1g	2%
Vitamin A	1220IU	24%
Vitamin C	20mg	22%
Calcium	86mg	9%
Iron	3mg	17%