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5.0 from 3 votes

Blackened Cod

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.

Prep Time
2 mins
Cook Time
2 mins
Total Time
10 mins
Servings: 2
Calories: 202 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 8 ounces Alaskan Wild Black Cod
  • 1 tablespoon blackening seasoning
  • 2 tablespoon grapeseed oil

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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

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

% 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.