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    Home » Recipes » Seafood

    Blackened Cod - Foolproof Recipe!

    UPDATED Feb 22, 2021 · PUBLISHED Feb 22, 2021 BY Marjory Pilley · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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    Graphic with picture of cod on a plate and name of recipe on top.

    Blackened Cod is pan-seared on the stovetop in just 15 minutes. It's completely optional. But, if you add a few drops of honey, it takes this fish fillet recipe over the top! 

    Blackened cod fish fillet on a plate with fork holding a bite to see white flaky flesh.

    Some people want bold, blackened crust on their fish. End of story. No problem! This recipe will do just that.

    Others prefer a little sweetness to offset the heat. Fans of baked blackened chicken know the secret. Add a smidgeon of honey along with the Cajun spices!

    Either way, you'll love the foolproof technique to make this recipe! PLUS:

    • It's healthy, low-carb, and keto-friendly.
    • It's ready in 15 minutes, so you'll find it in our Healthy 30 Minutes Meals.
    • Turn it into fish tacos or serve it over zucchini alfredo for a restaurant-quality meal.
    • The technique is fantastic with other fish too. Use it to make Cajun catfish too. 

    We discovered the trick to adjusting for various taste buds at our Make-Ahead Meal Stores. It's easy to make everyone happy with this recipe because you can make it both ways at the same time!

    Jump to:
    • Ingredients and Substitutions
    • Directions with Pictures
    • Cast Iron Skillet vs Non-Stick
    • FAQ
    • Best Sides for Blackened Cod (Low-Carb)
    • More Fish Recipes
    • 📋 Recipe

    Ingredients and Substitutions

    Here's what you'll need to make the recipe:

    Graphic of ingredients in recipe with labels.
    • Cod fillets or loins. You'll find large cod fillets available at the fish counter. You may also find smaller cod loins, which are the middle section of the fillets and are considered premium quality. It's easier to work with smaller fish pieces, so cut larger fillets as needed.
      • Note: Pollack, scrod, and white fish may be packaged as cod. See 6 common types of cod according to Southern Living magazine.
    • Blackened seasoning. This is often labeled Cajun or Creole seasoning in the grocery store. Cajun blends tend to favor the heat from cayenne pepper. Creole spices incorporate more herbs like oregano and thyme. We included our DIY blend with a bold flavor in the recipe card below.
    • Olive oil. Butter can be used with olive oil to create the crust on the fish fillets. When heating up the olive oil, add about 1 Tablespoon to the pan.
    • Honey (optional) Leave out the honey to keep this a strictly low-carb recipe. However, you don't need much to achieve a balance of sweet and spicy. ½ teaspoon per serving adds about 10 calories and 2.8 carbohydrates.

    Other Fish You Can Use

    Fish with firm, meaty flesh works well in this recipe. Salmon, Corvina, tilapia, mahi-mahi, and grouper are good choices.

    Directions with Pictures

    Below are the steps to blacken cod or the other fish recommended.

    Numbered graphic with steps to make the recipe.
    1. Heat olive oil in a skillet over medium-high heat. If desired, add a little butter to the pan too.
    2. Pat pieces of cod dry to remove any moisture, and add a few drops of honey to the top of each fillet, if using. Use a silicone pastry brush or the back of a spoon to rub the honey over one side of the fish. I only add it to the top side!
    3. Sprinkle Cajun seasoning on each side. We suggest about 2 teaspoons per 3-5 ounce serving. If the fish is thick and small, which can be the case for some cod loins, you may use less spice.
      • Tip: Season just the top, place it top down in the pan, and finish seasoning the other side while the first side is cooking.
    4. Place fish in the skillet and cook for 4 minutes, undisturbed. Flip it over with a spatula and cook for 4 minutes more. The flesh should be white and flaky when cooked through and done. The internal temperature for fish should reach 145 °F.

    Cooked blackened cod is pretty firm as fish go. However, you'll want to be gentle and take care when removing it from the pan, so it doesn't break in half...unless you want it to!

    Cast Iron Skillet vs Non-Stick

    You can use a non-stick skillet to blacken fish. That's what I used for this recipe because I want as little mess as possible. Most skillets will easily stand up to the short burst of cooking at medium-high heat.

    If you have a cast iron skillet, use it! The oil will get sizzling hot and allow for a nice, even, blackened crust.

    Plate with completed recipe on it.

    FAQ

    What does cod taste like?

    Cod has a mild flavor, and the flesh has a firm texture.

    Can you make blackened cod in the oven?

    Yes! Prepare the uncooked fish as noted for this recipe. Sear it for 1 minute on each side and then bake it at 425 °F in the oven for about 7-8 minutes or until white and flaky.

    Is blackened cod healthy?

    It sure is. According to Healthline, it's high in protein and a good source of minerals, some B vitamins.

    Best Sides for Blackened Cod (Low-Carb)

    Here are some easy ways to round out the meal.

    • Zucchini Noodle Alfredo - see the picture below of this easy, 5 ingredient recipe.
    • Slaw and fixings to make blackened fish tacos.
    • Salad such as Caesar salad or mixed greens.
    • Roasted or air fryer vegetables.
    • Topped with Pineapple Salsa (or mango salsa)
    Fish with zucchini noodle alfredo in a bowl.

    More Fish Recipes

    • Bourbon Marinated Salmon - Easy Recipe!
    • Lemony Baked Basa - Quick and Easy!
    • Baked Turbot Fillets with Mustard Dill Sauce

    Did you make this recipe?
    Please leave a rating and tell us how you liked it!

    📋 Recipe

    Blackened cod fish fillet on a plate with fork holding a bite to see white flaky flesh.

    Blackened Cod - Foolproof Recipe!

    Blackened Cod is pan-seared on the stovetop in just 15 minutes. Optionally, add a drop of honey to take it over the top and use our tried and true technique to make it!
    4.50 from 6 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American
    Prep Time: 5 minutes
    Cook Time: 10 minutes
    Total Time: 15 minutes
    Servings: 4 servings
    Calories: 156kcal
    Author: Marjory Pilley

    Ingredients

    • 20 ounces cod fillets or loins 4 pieces
    • honey (optional) Use about ½ teaspoon for the top of each piece of fish which would add about 10 calories and 2.8 carbohydrates per serving.
    • 2 Tablespoons Cajun Spice Blend or prepare spice blend below
    • 1 Tablespoon olive oil

    Cajun Spice Blend

    • 2 teaspoons paprika
    • ¼ teaspoon salt
    • 1 teaspoon cayenne pepper
    • 1 teaspoon ground cumin
    • 1 teaspoon thyme
    • ½ teaspoon white pepper
    • ½ teaspoon onion powder

    Instructions

    • If making the Cajun spice blend, add all of the spices to a small bowl, mix together and set aside.
    • Pat cod fillets dry to remove excess moisture.
    • Add a ½ teaspoon of honey to the top of each fillet, if using. Use a silicone pastry brush or the back of a spoon to distribute the honey over one side of the fish.
    • Sprinkle seasoning on both sides of the cod fillets, pressing into flesh as needed. You can also season one side, place it seasoned side down in the pan, and sprinkle the remaining seasoning over the top while it's cooking.
    • Heat olive oil in a skillet over medium-high heat.
    • Place cod in the skillet and cook for 4 minutes, undisturbed. Flip over the fillets and cook for 4 minutes more. The flesh should be white and flaky when cooked through and done. The internal temperature for fish should reach 145 °F.

    Notes

    You'll find more expert tips and step-by-step pictures above!
     
    Web story: https://www.dinner-mom.com/web-stories/blackened-cod-story/
    Grab 5 Low-Carb Saucesand get more easy, healthy recipes! JOIN HERE

    Nutrition

    Serving: 1g | Calories: 156kcal | Carbohydrates: 2g | Protein: 26g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 61mg | Sodium: 224mg | Potassium: 633mg | Fiber: 1g | Sugar: 1g | Vitamin A: 787IU | Vitamin C: 3mg | Calcium: 34mg | Iron: 1mg
    Nutritional and Food Safety Disclaimer

    More Seafood Recipes

    • Easy Blackened Shrimp Recipe
    • Easy Cajun Catfish
    • Stuffed Bacon-Wrapped Shrimp with Cream Cheese
    • Argentine Shrimp Scampi Recipe
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      Recipe Rating




    1. Cindy

      February 23, 2021 at 10:13 am

      5 stars
      I tried this recipe because I liked the Baked Blackened Chicken recipe at your store. My husband and I love it and served it with mashed potatoes and roasted asparagus. I did not add much honey, only a couple of drops, but I could tell it was there. Will be making again.

      Reply
      • Marjory Pilley

        February 23, 2021 at 10:13 am

        I'm so glad you enjoyed it! Nice to hear from you!

        Reply
    2. Shannon

      March 13, 2022 at 8:14 pm

      5 stars
      This is wonderful, easy and quick. Have made it three times since I found the recipe!

      Reply
      • Marjory Pilley

        March 14, 2022 at 7:44 am

        I'm so glad you enjoyed it! Thanks for your comment!

        Reply
    3. Diane

      July 20, 2022 at 10:04 am

      5 stars
      I have made this recipe several times. It is so quick and easy. I served it with red potatoes and asparagus. Love it!

      Reply
      • Marjory Pilley

        July 20, 2022 at 8:25 pm

        I'm so happy that you enjoyed it! Thanks for your feedback!

        Reply
    4. Terri

      October 07, 2022 at 6:32 pm

      5 stars
      Used a pre-made cajun seasoning. Turned out great. No honey as spouse is diabetic.

      Reply
    5. Mike

      January 27, 2023 at 12:09 pm

      2 stars
      I am a decent cook. Followed recipe to the last detail. Came out tasty but rubbery.

      Reply
      • Marjory Pilley

        January 30, 2023 at 9:21 am

        Thanks for your feedback. I'm glad it was tasty and so sorry the texture didn't quite hit the mark. Fish is usually rubbery when it's overcooked. And, the timing will vary for different cooks. A thermometer is super helpful in this area.

        Reply
    6. Renee Shavel

      March 19, 2023 at 6:23 pm

      5 stars
      A definite keeper. Fast, easy, delicious. The clean-up looks challenging though (lol). Thank you.

      Reply

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