5.0 from 15 votes
Easy Blackened Cod Recipe
This Easy Blackened Cod Recipe is an excellent option for a busy weeknight! The buttery cod and slightly spicy blackened crust provide the ultimate flavor and texture. The cod is cooked in a cast iron skillet with olive oil and butter to give extra flavor. Ready in 20 minutes!
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4 -6 servings
Calories: 216 kcal
Course:
Main Course
Cuisine:
American
Ingredients
COD
- 4 cod fish fillets 5-6 oz each
- 2 tablespoons olive oil plus more for rubbing on fish
- 1 tablespoon butter
- blackening seasoning homemade or store-bought
SEASONING MIX
- 1 tablespoon paprika smoked or sweet
- ½ tablespoon onion powder
- ½ tablespoon garlic powder
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- ¼ teaspoon cayenne pepper
- ¼ teaspoon dried oregano
- ½ teaspoon dried thyme
Instructions
- In a small bowl, mix all of the blackening spices until combined. Make sure they are blended evenly.
- Thoroughly pat the fish dry with a paper towel. Rub each side with 1 teaspoon of olive oil.
- Coat both sides of the fish fillets with the blackened seasoning mix, shaking off any excess spices.
- Heat the olive oil in a large heavy-bottomed or cast-iron skillet over medium-high heat.
- Cook for 3-5 minutes or until the rub turns black. Add butter to the pan (butter can burn at high heat, which is why we add it later in cooking).
- Flip the fish fillet and cook another 1-2 minutes, or until the fish is cooked through and flaky. Serve warm with a side of rice and a simple green salad. Enjoy!
Cup of Yum
Notes
- When is cod done cooking?
- The internal temperature of the cod is 145 F when tested with a digital meat thermometer in the thickest part of the fish.
- Make sure to dry your cod fillets. This will help the fish sear and not steam in the pan.
Nutrition Information
Calories
216kcal
(11%)
Carbohydrates
3g
(1%)
Protein
26g
(52%)
Fat
11g
(17%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Trans Fat
0.1g
Cholesterol
68mg
(23%)
Sodium
683mg
(28%)
Potassium
655mg
(19%)
Fiber
1g
(4%)
Sugar
0.3g
(1%)
Vitamin A
1066IU
(21%)
Vitamin C
2mg
(2%)
Calcium
38mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4-6 servings
Amount Per Serving
Calories 216
% Daily Value*
| Calories | 216kcal | 11% |
| Carbohydrates | 3g | 1% |
| Protein | 26g | 52% |
| Fat | 11g | 17% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 68mg | 23% |
| Sodium | 683mg | 28% |
| Potassium | 655mg | 14% |
| Fiber | 1g | 4% |
| Sugar | 0.3g | 1% |
| Vitamin A | 1066IU | 21% |
| Vitamin C | 2mg | 2% |
| Calcium | 38mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.