Blackened Cod
This blackened cod is loaded with flavor, but can be prepared in under 10 minutes, making it a tasty and healthy weeknight meal.
Servings 4
Calories 138kcal
Ingredients
- 1 tablespoon olive oil
- 1 lb fresh cod
- 2 teaspoon light brown sugar
- 2 teaspoon paprika
- 1 teaspoon cumin
- 1 teaspoon kosher salt
- ½ teaspoon garlic powder
- ½ teaspoon dried thyme
- ½ teaspoon black pepper
- ¼ teaspoon cayenne pepper
- corn mango salsa
Instructions
- In small bowl, combine the light brown sugar, paprika, cumin, salt, garlic powder, thyme, black pepper and cayenne pepper. Rub the seasoning into the fish, making sure it's entirely coated.
- Heat 1 tablespoon olive oil over medium-high heat in large skillet. Add fish to skillet and cook for 4 minutes per side or until blackened. Remove from skillet and top with corn mango salsa.
Notes
- Multiply the spice mixture by 4X and then save the rest in a jar for later use.
- Use wild cod when possible. It is healthier for you and just tastes better. Frozen cod works fine too but just make sure it is thawed before cooking.
- Let the cod cook undisturbed for a few minutes on each side before flipping. This allows the spices to caramelize and develop flavor.
- You know the cod is done when it flakes easily when pressed with a fork.
Nutrition
Serving: 1fillet | Calories: 138kcal | Carbohydrates: 3g | Protein: 21g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0g | Cholesterol: 49mg | Sodium: 343mg | Potassium: 515mg | Fiber: 1g | Sugar: 2g | Vitamin A: 750IU | Vitamin C: 1.7mg | Calcium: 30mg | Iron: 1.3mg