Blackened Fish Recipe
Description
This blackened cod recipe is quick, easy and delicious. Plus, it works with any type of lean, firm white fish, not just cod!
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Ingredients
- 1 tablespoon paprika*
- 2 teaspoons ground cumin
- 2 teaspoons dried oregano, preferably Mexican oregano
- 1 teaspoon ground black pepper
- 1 teaspoon kosher salt
- ¼ –½ teaspoon cayenne
- 4 (4-ounce) cod fillets (see other fish recommendations above)
- 2 tablespoons extra-virgin olive oil
Instructions
- Combine paprika, cumin, oregano, black pepper, salt and cayenne in a shallow bowl. Pat fish fillets dry then coat fillets in spice mixture on all sides; rubbing in as needed.
- Heat a large non-stick skillet set over medium for 3 minutes. Add 1 tablespoon of oil to skillet, swirl to coat, then add 2 cod fillets. Cook just until starting to blacken, about 4 minutes. Flip the fillets and cook 3–4 minutes more until blackened on second side and a thermometer inserted in the thickest parts registers 145ºF; transfer to a plate. Repeat cooking process with remaining oil and fillets.
Notes
* use regular or smoked paprika, I prefer a combination of the two!
A NOTE ON COOK TIME: cook time largely depends on how thick your fillets are. My fillets were 3/4-inch to 1-inch thick. If you have thinner fillets, drop the cooking time down by a minute or more.
Nutrition
Calories: 68kcalCarbohydrates: 1gProtein: 0.4gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 0.4mgSodium: 584mgPotassium: 30mgFiber: 0.3gSugar: 0.03gVitamin A: 42IUVitamin C: 0.1mgCalcium: 12mgIron: 1mg
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