This pan-seared, blackened cobia recipe is full of flavor and the perfect centerpiece for fish taco bowls. An easy homemade mix of spices with paprika, garlic powder, and cumin, it highlights this flaky fish that’s full of omega-3’s.
Cobia is a great fish to add to your diet to support brain health, but can be really tough to find good recipes for. Because it’s got a very mild, buttery flavor, it stands up well to spices and other flavorful additions.
I love it paired with rice, beans, a simple slaw, and a creamy spicy mayo drizzle, but it would also be great paired with roasted whipped cauliflower or apple slaw. The best part is this cobia recipe cooks in under 10 minutes.
You’ll love these Blackened Cobia Fish Taco Bowls because:
- Quick - If you’re just making the blackened cobia recipe, this meal can be ready in under 10 minutes. The whole bowl takes about 20-25 minutes to whip up!
- Healthy - A light and refreshing dinner, this meal is great for boosting brain health.
- Easy - All you need is a pan to sear it, and this dish doesn’t involve a lot of effort or cooking skills.
- Special diet friendly - This recipe fits gluten free and dairy free diets along with being migraine-diet friendly and supporting a Mediterranean diet as well.
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Health Benefits of 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.
I actually didn’t know about Cobia till the wonderful crew at Fish Fixe suggested it for my migraine diet and once I started cooking with it, I had to order it again! This is one of our favorite weeknight meals, and even my toddler loves this fish.
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.
Other additions - Tomatoes, zucchini or summer squash, mango, radish, corn, and cilantro would all work well with this cobia recipe.
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.
Making a Fish Taco Bowl
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.
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.
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
Recipe FAQ
I’d recommend using a mild white fish like mahi mahi, cod, or halibut. If the high omega-3 content matters to you, this recipe also works well with wild salmon.
Because cobia doesn’t really have a strong fishy flavor, you can use lots of different seasonings will work well - garlic powder, Italian seasoning, or just salt and pepper. If using a simple salt and pepper seasoning, I’d recommend searing in butter or topping with a garlic butter sauce.
Since cobia is such a light, low-calorie fish, I recommend pairing it with a heavier side dish. A creamy pasta, mashed cauliflower or potatoes, or a substantial base of slaw and rice will help balance the meal and leave you feeling satisfied.
Fish Recipes
For more recipes like this seared cobia, check out these posts.
If you make this, tag me #thedizzycook or @thedizzycook on Facebook and Instagram. And if you love the recipe, please leave a review below! Follow along on my Pinterest for more great recipes.
Blackened Cobia Recipe
Ingredients
Blackened Cobia
- 2 6-8oz cobia fish fillets, skin off
- 2 teaspoons chili powder
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ⅛ teaspoon black pepper or cayenne pepper
- ½ teaspoon kosher salt
- 1 tablespoon avocado oil
Fish Taco Bowl
- 10 oz package frozen brown or white rice
- 8 oz pre-shredded slaw mix
- 1 sliced mango
- 1 tablespoon distilled white vinegar or lime juice*
- ½ teaspoon honey
- 2 teaspoons olive oil
- ¼ cup mayonnaise
- ½-1 teaspoon favorite hot sauce
- Optional: Cilantro, chopped tomatoes, chopped radish
Instructions
- In a small bowl, mix together the chili powder, garlic powder, paprika, kosher salt, and pepper. Pat both sides of the cobia with the spice mixture.
- Using a large pan, heat avocado oil over medium high heat. When oil is shimmering and hot, add the seasoned cobia and sear for 4-5 minutes, until blackened and crispy. Flip and cook another 3-4 minutes until blackened and cooked through.
- Meanwhile, whisk together the vinegar, honey, and olive oil in a large bowl. Toss in slaw mixture and stir till slaw is well-coated. Place in the fridge. The slaw will soften over the next 10-15 minutes.
- Mix together the mayonnaise and hot sauce and taste, adding more hot sauce for more spice. In a large bowl, place the rice and slaw at the bottom, serve the cobia fillet on top with mango, spicy mayo, and whatever other additions you like.
Notes
- Cobia can be substituted with cod, mahi mahi, or halibut. Some of these, like cod or halibut, may have a thicker fillet and will need to cook for longer. 145 degrees fahrenheit/ 63 celcius is what is recommended.
- To air fry cobia - 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.
- For migraine elimination diet, use distilled white vinegar instead of lime juice.
- Suggested hot sauces are Sriracha, Cholula, or Franks.
Vera says
I used cod! Great recipe
Erin Thomas says
Alicia this was delicious! Very easy to make. Will become a staple for us. Thank you!
Alicia says
Thank you, Erin! So happy to hear that!