Blackened Cod.
Cod loin rubbed in blackening seasoning then pan fried and served with a spring salad, avocado crema, queso fresco and lots of lime wedges. This light fish dinner is packed with flavor, nutrition and freshness. And, it takes just 20 minutes to pull together.
Spring is looking pretty delicious, isn’t it?
Blackened seasoning on fish is one of the greatest flavor combinations there is – there’s something so drool worthy about the smell of blackened seasoning hitting the warm butter in a skillet – the combination is just incredible. We serve this blackened cod over a very simple green salad with lots and lots of fresh lime wedges. And the cooling and creamy avocado sauce served with the blackened fish here is just perfection.
If you love blackened fish, you’ve also gotta try this blackened mahi mahi with guacamole – it’s fabulous. But … back to the cod!
WHAT IS COD?
Cod is one of the most popular fish in the US and for good reason – it’s mild in flavor, making it versatile and easy to pair with a myriad of flavors. The flesh of the cod fish is pure white, dense, delicate and flaky. Cod is often the fish of choice used in the popular dish fish and chips, as well as fish sticks and fish fingers (though pollock, haddock and tilapia are often used as well). There are two types of cod – Atlantic cod found in the Atlantic Ocean (this is the cod we purchase here on Cape Cod) and Pacific Cod found along the Pacific Ocean.
WHAT DOES COD TASTE LIKE?
Cod is a white flaky fish with a mild flavor – it’s not a “fishy fish.” It’s so mild, that it’s great as a first fish for those who are hesitant to try fish – there’s very little “fishiness.” Cod is a great entry point into fish and seafood for both adults and for kids because it’s so neutral.
WHAT IS COD LOIN?
Cod loin is a thick portion of fish cut horizontally (along the lateral line of the fish) – it’s cut from the thickest part of the fillet of a large cod fish. The loin is thicker (fatter) and shorter than a cod fillet. Cod fillets are cut vertically and include the tapering tail and belly, so the fillet varies in thickness, while the cod loin is pretty uniform.
The cod loin is considered a premium cut, but the flavor is exactly the same as the rest of the fillet, so choose what you have access to. Note that cooking time will vary depending on the thickness of the loin or cod fillet that you’re using.
IS COD GOOD-FOR-YOU?
Yes! Cod is a healthy choice. In addition to being rich in lean protein, it’s also rich in selenium, Vitamin B6, Vitamin B12, iodine, potassium, phosporous and a small amount of omega-3 fatty acids.
HOW DO YOU COOK COD?
Cod can be pan fried in a skillet (as we did here), baked, broiled, deep fried (as in fish and chips), used in stews and soups, and grilled. When grilling, I prefer to place the loin or fillet on a piece of tinfoil, because cod flakes easily and you don’t want the fish falling through the grill grates. Unlike salmon, tuna or scallops, you want to cook cod all the way through to a safe temperature of 140 degrees F (it will rise to 145 degrees F), this is not a fish to undercook.
HOW DO YOU MAKE BLACKENING SEASONING?
To make my blackening seasoning, I use a combination of onion and garlic powders, paprika, dried oregano, dried thyme, kosher salt and black pepper. Most blackening seasonings also add cayenne pepper, but we aren’t big fans of really spicy food, so we usually leave it out. If you love spicy foods, add cayenne to your liking, starting with 1/4 teaspoon and upping the amount as you like.
So, let’s get cooking! What do you need to make this blackened cod with spring salad?
INGREDIENTS to make this blackened cod with spring salad:
For the blackened cod:
- Cod loin
- Onion powder
- Paprika
- Garlic powder
- Dried oregano
- Dried thyme
- Kosher salt
- Cayenne pepper (optional)
- Black pepper
- Canola or avocado oil
- Butter
For the avocado crema (don’t let this fancy word scare you, it’s basically just an avocado sauce with cilantro and scallions):
- Cilantro
- Avocado
- Scallions
- Extra virgin olive oil
- Lime juice
- Kosher salt
- Pepper
For the salad:
- Lettuce
- Pea shoots (optional)
- Avocado
- Queso fresco
- Cilantro
- Lime wedges
STEP-BY-STEP INSTRUCTIONS FOR BLACKENED COD:
- Make the avocado crema by adding cilantro, avocado, scallions, lime juice, salt and pepper to a food processor. Pulse a few times. Drizzle in olive oil and pulse until creamy and smooth.
- Make the blackening seasoning by combining onion powder, paprika, garlic powder, thyme, oregano, salt, optional cayenne and pepper together in a small bowl. Mix well.
- Using a paper towel or kitchen towel, pat the cod dry; you want to remove as much of the moisture as you can. You do this so the fish develops a beautiful blackened crust.
- Sprinkle the blackening seasoning over the cod loins on all sides and press the blackened seasoning into the flesh.
- Place a large cast-iron skillet over medium heat. Add butter and oil to the skillet. Because blackening can create a lot of smoke, turn on your exhaust fan and open windows in the kitchen (if possible).
- Add the cod to the pan once the pan is hot. Cook fillets for 4-5 minutes (don’t touch the fish during this time), you want a nice blackened crust to develop. Flip fish and cook another 3-4 minutes, or until fish flakes easily with a fork and is opaque throughout. This will vary depending on the thickness of your cod loins. Cod is cooked through when the internal temperature reaches just around 140 degrees F in the center of the thickest part of the fillet, as measured with a meat thermometer – it will continue to rise in temperature to 145 degrees after you’ve pulled it from heat. The flesh will turn from translucent to opaque and pearly white and will flake easily with a fork when inserted in the thickest part of the flesh.
- Remove the cod from heat.
- Place lettuce, optional pea shoots, avocado slices and queso fresco on a large platter. Drizzle with avocado crema and sprinkle with cilantro leaves, reserved scallions. Place cod next to the salad. Serve with lime wedges.
RECIPE FAQS:
Can you use cod fillets instead of cod loin?
Yes! You can use cod fillets instead of cod loin, you’ll just adjust the cooking time, as cod fillets will be thinner and therefore will cook more quickly than the loin.
Can I use a different fish than cod?
Yes, you can use any white, flaky, and mild fish, such as haddock, pollock and Mahi Mahi.
What should you serve with blackened cod?
We love this blackened cod served with this fresh spring salad, it’s also great with:
- Fresh whole grain rolls or rustic bread and butter
- Dill potato salad
- Corn on the cob
- Zucchini noodles
- Grilled veggies
- Caprese salad
Can you grill the cod versus pan frying?
Yes, you can grill the cod instead of pan frying if you must, but part of the great flavor that comes from blackening fish involves the mixing of the butter and the blackening seasoning.
MORE COD RECIPES:
Blackened Cod with Spring Salad and Avocado Crema
Equipment
- 1 cast iron skillet
Ingredients
Avocado Crema
- 1 avocado
- 1 cup loosely packed cilantro leaves and stems, reserve a few leaves for salad
- 1 bunch scallions, trimmed reserve 2 scallions for salad
- 1 lime, juice of
- 1/4 teaspoon kosher salt plus more to taste
- 1/4 teaspoon ground black pepper
- 1/4 cup extra virgin olive oil
For the blackened cod
- 24 ounces cod loin skinless, cut into 4 pieces
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon kosher salt
- 1/4 teaspoon cayenne pepper (optional; add more if you prefer more heat)
- 1/4 teaspoon ground black pepper
For the salad
- 4 ounces baby lettuce we use Little Leaf Farms baby crispy green leaf lettuce
- 1/2 cup pea shoots optional
- 1 avocado thinly sliced
- 2 ounces Queso fresco crumbled
For serving
- 1 lime cut into wedges or rounds
Instructions
- Make the avocado crema by adding avocado, cilantro, scallions, lime juice, salt and pepper to a food processor. Pulse a few times. Drizzle in 1/4 cup olive oil. Pulse again until smooth. Season with more salt, if needed.
- Make the blackening seasoning by combining onion powder, paprika, garlic powder, thyme, oregano, salt and pepper together in a small bowl. Mix well.
- Using a paper towel or kitchen towel, pat the cod dry; you want to remove as much of the moisture as you can. You do this so the fish develops a beautiful blackened crust.
- Sprinkle the blackening seasoning over the cod loins on all sides and press the blackened seasoning into the flesh.
- Place a large cast-iron skillet over medium heat. Add butter and oil to the skillet. Because blackening can create a lot of smoke, turn on your exhaust fan and open windows in the kitchen (if possible).
- Add the cod to the pan once the pan is hot. Cook for 4-5 minutes (don’t touch the fish during this time), you want a nice blackened crust to develop. Flip fish and cook another 3-4 minutes, or until it flakes easily with a fork and is opaque throughout. This will vary depending on the thickness of your cod loins. Cod is cooked through when the internal temperature reaches just about 140 degrees F in the center of the thickest part of the fillet, as measured with a meat thermometer; the fish will continue to rise in temperature to a safe temp of 145 degrees F. The flesh will turn from translucent to opaque and pearly white and will flake easily with a fork when inserted in the thickest part of the flesh. Remove the cod from heat.
- Place lettuce, optional pea shoots, avocado slices and queso fresco on a large platter. Drizzle with avocado crema and sprinkle with cilantro leaves, reserved scallions. Place cod on the platter next to the salad. Serve with lime wedges.
Notes
Nutrition
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