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This Blackened Cod recipe is healthy, full of flavor and pairs perfectly with creamy coleslaw. Blackening spices are mixed together and applied to cod, then pan-seared, for a 20 minute easy dinner.
Why Make This Recipe
Healthy and Good for the Brain – Cod is a mild white fish that’s a great lean protein source. It’s high in Vitamin D, Omega-3 fatty acids, and vitamin A, which all contribute to a healthy brain and are even an important part of migraine prevention.
A Delicious 20 Minute Meal – The most complicated part of this recipe is frying in a pan! Otherwise, you just mix together the spices and pat it on top of the fish. It sears quickly, just 4-5 minutes per side for a thick piece, and 3-4 for a smaller one.
Allergy Friendly – This dinner is great for summer company. It’s gluten free, dairy free, and migraine diet friendly.
Ingredients
Since this recipe has so few ingredients, every piece plays an integral part to the overall flavor. Here are some of the top components and how, or if, you can edit them.
Chili Powder – my go-to is usually Morton & Bassett because it has minimal ingredients and doesn’t use cocoa or onion powder. This gives it a little spice, even before you add any cayenne.
Paprika – you can use regular or smoked for this recipe. Obviously smoked will add a stronger smoky flavor.
Cayenne – Blackening seasoning is usually pretty spicy, but you can omit this and just use the chili powder if you want to have the seasoning be a little more mild.
Cod – Wild caught cod is ideal, for both flavor and sustainability. I recommend using Fish Fixe, which will send you great frozen cod in individual portions.
How to Blacken Cod
This easy step by step process makes it easy to blacken fish!
- Begin by mixing together the chili powder, garlic, oregano, paprika, kosher salt, and cayenne pepper (if desired) in a small bowl.
- If using frozen, defrost cod and pat dry. Slice into individual servings. If you need to remove the skin, take a sharp knife and hold your hand on top of the filet, sliding the knife between the fish and the skin. Discard the skin and pat the seasoning on both sides until fully covered. (Step 1)
- Heat oil in a large nonstick pan or cast iron pan over medium high heat till shimmering and just starting to smoke. Add the seasoned cod and cook for 5 minutes on the first side, flip and cook 4 minutes on the next side. This is for a fairly thick filet – over an inch. (Steps 2-3)
- Remove from the pan, plate up, and serve warm on top of creamy coleslaw. (Step 4)
Cooking Tips
- Traditionally blackened fish is made in a cast iron pan. I like to use a MadeIn pan or cast iron, but nonstick will also work in a pinch. You just have to get it really hot.
- Fish tends to stick to the pan if it’s not fully seared so if you find it sticking, you’re turning it too early. Leave it. Don’t mess with it.
- You want your pan hot before you start. Another tradition is to cook the fish in butter, which also gives it that blackened look as the solids cook. However, I’m currently dairy free and this recipe works just as well with oil.
Serving Suggestions
My absolute favorite way to pair blackened cod is with a really simple slaw. I essentially take my favorite coleslaw recipe and whittle it down to the bare bones (ie. remove the apple and herbs). It’s really easy to whip up while you cook the cod.
Because blackened fish can be on the spicy side, cool salads work great as a pairing. I recommend:
Watermelon and Peach Salad
Potato Salad
Creamy Basil Dressing
Homemade Ranch
Easy Fish Recipes
For other quick and easy fish recipes like this blackened cod, see these posts!
Recipes
Heavenly Halibut (Baked Halibut with Mayonnaise)
Seafood
Mediterranean Baked Halibut
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Blackened Cod
Ingredients
Blackened Cod
- 2 teaspoons chili powder
- 1 teaspoon garlic powder
- 1/2 teaspoon oregano
- 1 teaspoon paprika
- 1 teaspoon kosher salt (or less, if low sodium)
- 1/4 teaspoon cayenne*
- 1 ½ pounds fresh cod filet, skin removed
- mild oil or butter for frying
Coleslaw
- 1/3 cup mayonnaise
- 1 tablespoon distilled white vinegar
- 1 teaspoon honey
- 1/4 teaspoon cumin
- 8 oz shredded cabbage mix
- 1 green onion, chopped
- 1/4 cup shredded carrots
- salt and pepper to taste
Instructions
- In a small bowl, mix together the chili powder, garlic powder, oregano, paprika, kosher salt, and cayenne (if using). Cut cod into 4 servings of filets and pat both sides with the spice mixture.
- Using a cast iron pan, heat 1-2 tablespoons of butter or oil over medium high heat. When oil is shimmering and hot, add the seasoned cod and sear for 5 minutes, until blackened and crispy. Flip and cook another 4-5 minutes until blackened and cooked through.
- Meanwhile combine the mayonnaise, vinegar, honey and cumin and whisk till smooth. Toss with the cabbage, green onion, and carrots. Place in the fridge for at least 5 minutes to allow flavors to combine and cabbage to soften. Serve coleslaw under the fish.
Notes
- If you don’t like your fish spicy, simply omit the cayenne. It will still have some heat from the chili powder, but not be too spicy.
- For low sodium, you can edit the amount of salt used.
- If you don’t own a cast iron pan, it’s ok. You may just not get as great of a dark crust on the fish. However, it will be important to preheat your pan to high heat.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Thank you for the great blackened recipe. Jeanette is the person with the migraines and she really liked it. We have been using dizzy guide lines for a while.
Thank you,
Patrick