Blackened Cobia Recipe

Ingredients 

• Cobia Fish – I ordered Cobia in my Fish Fixe box and you can get a discount on this with code. It may also be available at your local fish market. If you cannot find cobia, I recommend using Blackened Cod. Get a discount on Fish Fixe with code THEDIZZYCOOK15.
• Blackening Seasoning – I generally don’t go too spicy with my blackening seasoning just to stay a crowd pleaser and also make it a little more family friendly, but adding cayenne would definitely be great here if you prefer more heat. 
• White or Brown Rice – To make this a quick weeknight meal, I get the microwavable packets in the frozen food section. I’ve seen them at Trader Joe’s and Whole Foods. 
• Slaw – A quick combination of distilled white vinegar or lime juice, olive oil, and a touch of honey makes this a quick and easy slaw. I buy pre-packaged shredded slaw, which can be found at most grocery stores, but my go-to’s are Trader Joe’s and Whole Foods for the best texture as I like their mixes of red and green cabbage with carrots. If it comes with a dressing package, just discard it, or save for another time. 
• Spicy Mayo – Just combine mayo with your favorite hot sauce, but look for ones that are sulfite-free. If spicy mayo isn’t your thing, you can pair this with a zesty ranch dressing or leave it plain. 

Substitutions

• Cobia – this can be substituted with cod, halibut, or mahi mahi. I’ve also made this bowl with yellowfin tuna or shrimp, just to mix things up. The flavors are great with all types of seafood.
• Rice – Use cauliflower rice for a low carb dinner or just use a base of the slaw. 
• Distilled white vinegar – If not following a migraine diet, lime juice can be used in it’s place. 
• Slaw – You could use a simple salad or lettuce as a base.
• Spicy mayo – Use ranch dressing instead or leave the bowl as is. 

Where to Find Cobia

Cobia may not be a fish you see often in general grocery stores, but it’s a mild, white flaky fish that is similar to cod or halibut. But why choose Cobia over the others?

We know a balance of omega-3’s can help to improve overall brain health and it may also increase resistance to migraine attacks while also decreasing overall pain levels. Cobia and wild caught salmon contain some of the highest levels. 

How to Make Blackened Cobia

Defrost cobia overnight in the fridge, or place the sealed package in room-temperature water for about 30 minutes. Pat the fillets dry with a paper towel. 

Mix together the blackening seasoning and place the fillets into it, coating both sides. Shake off any excess seasoning.

If using a non-stick pan, place avocado oil in the pan and heat over medium-high heat. If using a stainless steel pan, heat it over medium heat until a flick of water sizzles when it touches the pan and sort of “dances”. Then add the avocado oil to the pan. 

Place the cobia in the hot pan and sear for about 4-5 minutes on the first side, carefully flip the fish and sear another 3-4 minutes to cook through. The timing will depend on the thickness of your cobia fillets. 

Once seared, place on a plate to rest until ready to serve. 

Make This Into Fish Taco Bowls

To make the slaw – Whisk together vinegar or lime juice, honey, and touch of olive oil. Add pre-packaged shredded slaw to the mixture. Toss everything together, coating the slaw, then cover and put in the fridge till ready to serve. Allow 10-15 minutes for the flavors to combine.

Meanwhile, mix together the mayo and hot sauce to create the spicy mayo mixture. Set aside. 

Cook the rice according to package directions. If using microwavable rice, this should only take about 3 minutes to cook. 

Use rice and slaw as the base of the bowl, then top with seared cobia. Garnish with spicy mayo, radish, cilantro, mango, and salsa – whatever you like! Serve warm. 

How to Cook Cobia if Fillet is Uneven

Sometimes the cuts of cobia I’ll get are really uneven, which makes it a tough fish to sear well as a fillet. If this happens to you, you can cut the cobia into large cubes, toss with the blackening seasoning to coat, then pan-sear the pieces. 

Air Fryer Cobia Recipe

Using the air fryer to cook cobia also works well if the cut of your fillet is a really uneven piece. To do this, oil the grates of your air fryer and place the seasoned cobia fillet on top. Air fry the cobia fillet at 400 degrees for about 8-10 minutes, depending on the thickness. 

If you decide to cut the cobia into cubes, air fry at 400 degrees Fahrenheit for roughly 5-6 minutes. 

Storage and Reheating

Any type of fish always tastes best if eaten fresh. I recommend only keeping this recipe in the refrigerator for 1-2 days at the most after cooking. Store the fish separately from the rest of the bowl so it can be reheated easily. The slaw is best consumed the same day. 

To re-heat the cobia – Use a microwave safe plate and microwave in 20 second increments until warm. It should not take long to heat up, so be careful to not overcook.

For best results, reheat in a nonstick skillet over medium low heat till warmed through. 

Serving Suggestions

I love this cobia recipe as a fish taco bowl, but if that’s not your thing, you can simply sear it and it would work great with one of these side dishes. 

• Roasted Mashed Cauliflower
• Apple Slaw
• Roasted Broccoli
• Carrots and Parsnips
• White or Brown Rice
• Corn on the Cob
• Fingerling Potato Salad
• Cajun Pasta
• Boursin orzo bake

Fish Recipes

Low Carb

GFGluten FreeLCLow Carb

Blackened Cod

Seafood

HDHeal Your Headache (HYH)MDMediterranean Migraine DietDFDairy FreeGFGluten FreeHPHigh ProteinLCLow Carb

Mediterranean Baked Halibut

Seafood

Pan Seared Sea Bass

Salmon

HDHeal Your Headache (HYH)MDMediterranean Migraine DietDFDairy FreeGFGluten FreeHPHigh ProteinLCLow Carb

Spicy Salmon Bowl