Blackened Cod is a delicious protein packed main dish that is made in 10 minutes time from start to finish. It’s naturally gluten free and dairy free making this a versatile protein on a busy weeknight.
I love to cook seafood in my house at least once a week. You will find me making my grilled snapper, shrimp scampi, or even my baked cod recipe. Today, I’m sharing my easy recipe for Blackened Cod. With just three ingredients (cod, seasoning, and oil) you can have perfectly cooked fish in about 10 minutes time. Making this my ideal dinner on a busy night. To help simplify my life I order wild caught Alaskan Seafood from Catch Sitka Seafoods. Less time in the grocery store and more time with my family. Plus, I love knowing its sustainably caught.
Why This Recipe Works
Three main ingredients is all you need to make restaurant quality blackened fish.
Minimal cooking skills needed with this easy dinner recipe.
Protein packed blackened cod made in 10 minutes!
Ingredients
- Black Cod – I love to use Catch Sitka Seafoods Alaskan Hook and Line Wild-Caught Black Cod for this recipe. It can be shipped directly to your door!
- Oil – Since we are pan frying this cod it’s best to use an oil with a high smoke point. Grapeseed oil works perfectly.
- Seasoning – I use my homemade blackening seasoning recipe.
Directions
SEASON– Using a paper towel pat the cod fillets dry. Then add 1 teaspoon of grape seed oil to the fish and season the non-skin side with blackening seasoning.
COOK – Heat a frying pan to medium heat. Add the remaining grapeseed oil to the pan. Place the seasoned cod fillets in a frying pan and fry for 4 minutes with the lid on. Remove the lid then flip the fillets and fry for an additional 3-4 more minutes (without the lid) or until internal temperature reaches 140 degrees Fahrenheit.
PLATE – Carefully, remove off the heat, divide among plates, and enjoy.
FAQs
Here are all the frequently asked questions readers have asked when making this recipe.
Yes, cod is delicious blackened and it’s typically the way I prefer to cook it.
Blackening is a common cooking method where it involves high heat and a seasoning called blackening season. It’s best with firm white fish or even salmon and poultry and beef can even be used with this method.
Most people are intimidated by cooking fish because they are afraid they are going to over or under cook it. To easily see if cod is cooked the fish will flake easily when it’s done and almost start to separate (like my above pictures). You can also use a fork and gently twist the thickest part with the tines of the fork. If it comes off easily it’s definitely done. Cod will lose its translucent or raw appearance. You always want to make sure the internal temperature of cod is cooked at the very least to 140-145 degrees Fahrenheit.
Blackened cod is actually very healthy. For a 4 ounce filet of cod depending on the type of blackening seasoning you use there are 202 calories with 17 grams of protein and 14 grams of fat and no carbs. Blackened Cod is a great KETO style / no carb high protein protein option.
Since I received a box from Catch Sitka Seafood their Black Cod is deep cold-water caught and prized for their flavor. Believe it or not, black cod is not actually a cod fish at all. It is known as a Sablefish. Black Cod/ Sablefish can sometimes be called Butter Fish as well. The cooked fish practically melts in your mouth (like butter). Black Cod has the highest concentration of Omega-3’s and is impossible to overcook.
Tips & Tricks
Here are a few of my favorite tips and tricks I’ve learned when making this recipe.
- Seasonings – I love blackening seasoning for fish. However, you can also use my house blend seasoning, cajun seasoning, or even fajita seasoning (for tacos).
- Oil – If you don’t have grapeseed oil on hand you can use another oil that has a high smoke point like avocado oil, canola oil, corn oil, and peanut oil.
- Thawing Frozen Fish – If you forgot to place the frozen Cod in the refrigerator the night before you want to serve it you can quickly thaw it using only cold tap water. Keep the cod in the original packaging to prevent it from getting water logged. By using cold water this will minimize the risk of bacterial growth. You also want to use it immediately after thawing.
- Baking Instructions – Don’t want to pan fry? No worries. You can follow the first step then place on a greased glass baking dish and bake at 425 degrees for 10-12 minutes or until internal temperature reaches at least 140 degrees Fahrenheit and fish is flaking.
Cod & Fish Recipes
Want to learn more about sustainably caught Alaskan Seafood? Check out this Fish Guide. Looking to purchase Black Cod (also known as Sablefish)? Check out the Wild Alaskan Whitefish Harvest Box. Get FREE Shipping on all orders of $100 or more at Catch Sitka Seafoods.
If you make this Blackened Cod recipe, I would be honored and love for you to take the time to leave a star rating and comment! I spend hours developing and testing these recipes, and always love to hear feedback and user experience!
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Blackened Cod
Equipment
- 1 Stove Top
Ingredients
- 8 ounces Alaskan Wild Black Cod
- 1 tablespoon Blackening Seasoning
- 2 tablespoon Grapeseed Oil
Instructions
- Using a paper towel pat the cod fillets dry. Then add 1 teaspoon of grape seed oil to the fish and season the non-skin side with blackening seasoning.
- Heat a frying pan to medium heat. Add the remaining grapeseed oil to the pan. Place the seasoned cod fillets in a frying pan and fry for 4 minutes with the lid on. Remove the lid then flip the fillets and fry for an additional 3-4 more minutes (without the lid) or until internal temperature reaches 140 degrees Fahrenheit.
- Carefully, remove off the heat, divide among plates, and enjoy.
Notes
- Seasonings – I love blackening seasoning for fish. However, you can also use my house blend seasoning, cajun seasoning, or even fajita seasoning (for tacos).
- Oil – If you don’t have grapeseed oil on hand you can use another oil that has a high smoke point like avocado oil, canola oil, corn oil, and peanut oil.
- Thawing Frozen Fish – If you forgot to place the frozen Cod in the refrigerator the night before you want to serve it you can quickly thaw it using only cold tap water. Keep the cod in the original packaging to prevent it from getting water logged. By using cold water this will minimize the risk of bacterial growth. You also want to use it immediately after thawing.
- Baking Instructions – Don’t want to pan fry? No worries. You can follow the first step then place on a greased glass baking dish and bake at 425 degrees for 10-12 minutes or until internal temperature reaches at least 140 degrees Fahrenheit and fish is flaking.
Nutrition
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