Blackened Cod - Foolproof 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.

Heat olive oil in a skillet over medium-high heat. If desired, add a little butter to the pan too.

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!

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.

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.

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.

📋 Recipe