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.
Author: The Perfect Portion
Makes: 4 Lunch or Dinner portions
- 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
- In a small bowl, combine the paprika, pepper, thyme, cayenne pepper, garlic powder, onion powder, and salt to create a blackening spice.
- Generously coat both sides of each cod fillet with the blackening spice, pressing the spices into the fish.
- Heat the oil and butter in a large skillet over medium-high heat, until butter is almost sizzling.
- 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.
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