Blackened Cod with Avocado Sauce
User Reviews
5
4 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
20 mins
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Servings
2 people
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Calories
347 kcal
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Course
Main Course
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Cuisine
American
Blackened Cod with Avocado Sauce
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This easy blackened cod is made with fish coated in a homemade spice mixture and broiled until tender. Serve with an creamy avocado sauce!
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Ingredients
Blackening Seasoning:
- 2 teaspoons light brown sugar optional
- 2 teaspoons paprika or smoked paprika
- ¼ teaspoon cayenne pepper
- ¼ teaspoon garlic powder
- ¼ teaspoon thyme dried
- ¼ teaspoon salt sea salt
Cod:
- 8 ounces cod about 2 fillets
- 2 tablespoons avocado oil Or another high smoke-point oil, divided
Avocado Sauce:
- ¼ cup PLAIN yogurt whole milk
- ½ avocado
- ½ lemon juiced, or more as needed
Instructions
Prepare + Cook Cod:
- Mix together all of the blackening seasoning ingredients in a small bowl.Brush an oven-safe pan with half the oil (1 tablespoon). Alternatively, use a sheet pan.Add the cod to the pan, and generously season the top of the fish with the blackening spices.Extra Seasoning Note: You will probably use about half the blackening seasoning. Reserve the remaining seasoning for another use.
- Drizzle the remaining 1 tablespoon oil on the fish, and use your fingers to rub the oil into the seasoning.
- Move an oven rack to about 4" away from the broiler. Preheat broiler to high.Slide the pan into the oven.Cook cod for 4 minutes per ½" thickness, or until the fish is tender and easily flakes apart with a fork.Do not flip the fish halfway through cooking.
- While the fish broils, make the avocado sauce. Add the yogurt, avocado, and lemon juice to a blender or food processor and purée until smooth. Add more lemon juice to thin out the sauce if desired. Optionally, you could use a fork to mash the avocado into the yogurt and lemon juice. Your sauce will likely be less smooth.Serve the cod right away along with the avocado sauce.
Nutrition Information
Show Details
Calories
347kcal
(17%)
Carbohydrates
14g
(5%)
Protein
23g
(46%)
Fat
24g
(37%)
Saturated Fat
4g
(20%)
Cholesterol
53mg
(18%)
Sodium
373mg
(16%)
Potassium
858mg
(18%)
Fiber
5g
(20%)
Sugar
7g
(14%)
Vitamin A
1249IU
(25%)
Vitamin C
21mg
(23%)
Calcium
79mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 347 kcal
% Daily Value*
| Calories | 347kcal | 17% |
| Carbohydrates | 14g | 5% |
| Protein | 23g | 46% |
| Fat | 24g | 37% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 53mg | 18% |
| Sodium | 373mg | 16% |
| Potassium | 858mg | 18% |
| Fiber | 5g | 20% |
| Sugar | 7g | 14% |
| Vitamin A | 1249IU | 25% |
| Vitamin C | 21mg | 23% |
| Calcium | 79mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
4 reviews
Excellent
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