Why turn to butter or mayonnaise-based sauces to flavor cooked fish when you can infuse big flavor without the guilt? We “blacken” our fish with a quick coating of spice rack staples and pan-sear until toasty and cooked through.

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Blackened Cod
 
Prep time
Cook time
Total time
 
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Makes: 4 Lunch or Dinner portions
Ingredients
  • ½ teaspoon paprika
  • ½ teaspoon pepper
  • ¼ teaspoon thyme
  • ¼ teaspoon ground cayenne pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon salt
  • 4 (6-ounce) cod fillets
  • 1 tablespoon olive oil
  • 1 tablespoon butter
Directions
  1. In a small bowl, combine the paprika, pepper, thyme, cayenne pepper, garlic powder, onion powder, and salt to create a blackening spice.
  2. Generously coat both sides of each cod fillet with the blackening spice, pressing the spices into the fish.
  3. Heat the oil and butter in a large skillet over medium-high heat, until butter is almost sizzling.
  4. Place the seasoned cod into the skillet, and cook for 4 minutes on each side, or until the fish is easily flaked with a fork. Serve immediately, garnished with fresh lemon, if desired.
Perfect Portion Blackened Cod

HELPFUL TIP: This combination of spices cooked at a high heat will create a lot of smoke (this is completely normal), so be sure to turn your overhead exhaust fan on as you cook.
Serving size: ½ Fillet Calories: 100