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5.0 from 6 votes

Blackened Cod with Avocado Sauce

This easy blackened cod is made with fish coated in a homemade spice mixture and broiled until tender. Serve with an creamy avocado sauce!

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 2 people
Calories: 347 kcal
Course: Main Course
Cuisine: American

Ingredients

Blackening Seasoning:
  • 2 teaspoons light brown sugar (optional)
  • 2 teaspoons paprika or smoked paprika
  • ¼ teaspoon cayenne
  • ¼ teaspoon garlic powder
  • ¼ teaspoon dried thyme
  • ¼ teaspoon sea salt
Cod:
  • 8 ounces cod (~2 fillets)
  • 2 tablespoons avocado oil, divided Or another high smoke-point oil
Avocado Sauce:
  • ¼ cup plain yogurt (whole milk)
  • ½ avocado
  • ½ lemon, juiced (or more as needed)

Instructions

Prepare + Cook Cod:
    Cup of Yum
  1. 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.
  2. Drizzle the remaining 1 tablespoon oil on the fish, and use your fingers to rub the oil into the seasoning.
  3. 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.
  4. 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

Calories 347kcal (17%) Carbohydrates 14g (5%) Protein 23g (46%) Fat 24g (37%) Saturated Fat 4g (20%) Cholesterol 53mg (18%) Sodium 373mg (16%) Potassium 858mg (25%) 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

% 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.