Description
This flaky, tender cod is coated in a bold, smoky spice mix and cooked to perfection in just one pan. It’s a healthy, low-carb meal that’s ready in under 20 minutes—perfect for a quick weeknight dinner!
Ingredients
Scale
- 4 cod fillets (about 6 oz / 170g each)
- 2 tablespoons olive oil (or melted butter)
- 1 tablespoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon cayenne pepper (optional, for heat)
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
- Lemon wedges, for serving
- Fresh parsley or cilantro, chopped (for garnish)
Instructions
1. Prepare the blackened seasoning
- In a small bowl, mix together smoked paprika, garlic powder, onion powder, thyme, oregano, cayenne pepper (if using), black pepper, and salt.
2. Season the cod
- Pat the cod fillets dry with a paper towel (this helps them crisp up).
- Brush both sides of the cod with olive oil, then generously coat with the blackened seasoning mix.
3. Cook the cod
- Heat a large skillet (preferably cast iron) over medium-high heat.
- Add a little oil to the pan and let it get hot.
- Place the cod fillets in the pan and cook for 3–4 minutes per side, depending on the thickness of the fillets, until the fish is blackened on the outside and flakes easily with a fork.
4. Serve
- Garnish with fresh parsley or cilantro and a squeeze of lemon juice.
- Serve hot with rice, quinoa, roasted vegetables, or a fresh green salad.
Notes
- Use tilapia, halibut, or salmon as an alternative fish.
- Add a drizzle of garlic butter over the top for extra richness.
- Store leftovers in an airtight container for up to 2 days—this dish is best enjoyed fresh.