This blackened cod with tomato white bean sauce is your go-to for a quick, healthy dinner that's bursting with flavour. It's easy to make and absolutely delicious, perfect for any night.
You'll also love my prawn curry, prawn linguine, and this pan-fried salmon recipe.
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⭐️ Why this recipe works
- Flavourful Spice Mix: The homemade Cajun blackened spice mix perfectly balances heat and aromatic spices.
- Quick Cooking Time: Cod fillets cook quickly, making this recipe ideal for a fast and delicious weeknight meal.
- Healthy Ingredients: This recipe uses fresh, whole ingredients like vine-ripened tomatoes, white beans, and herbs, ensuring a nutritious and wholesome dish.
- Minimal Prep: With straightforward steps and easy-to-find ingredients, this recipe is accessible even for novice cooks.
🧾 Ingredients overview
- Cod Fillets: The main protein; tender and flaky when cooked.
- Cajun Spice Mix: Adds a spicy, smoky flavor to the fish.
- Garlic: Enhances the sauce with its aromatic and pungent flavor.
- Olive Oil: Used for sautéing and adds richness to the sauce.
- Vine-Ripened Tomatoes: Provides a fresh and slightly sweet base for the sauce.
- White Beans: Adds creaminess and protein to the sauce.
- Butter: Enriches the sauce, giving it a velvety texture.
- Lemon Juice: Adds brightness and acidity to balance the flavors.
- Parsley: Fresh herb that adds a burst of color and flavor.
- Basil: Adds a sweet, peppery flavor to the sauce.
For precise measurements and additional ingredients, refer to the recipe card at the bottom of the page.
👩🏻🍳 Here's how to make it
One Pan Blackened Cod recipe step-by-step
- Marinate Tomatoes and Beans: Combine chopped tomatoes, olive oil, minced garlic, half of the parsley and basil, salt, pepper, and white beans in a bowl. Set aside to marinate for enhanced flavour.
- Prepare the Fish: Pat cod fillets dry, rub with Cajun spice mix, and cook in heated olive oil for about 4 minutes on each side until golden brown. Remove from the pan and set aside.
- Make the Sauce: In the same skillet, add the marinated tomato and bean mixture. Stir in butter and bring to a simmer. Cook until the sauce thickens slightly, seasoning with salt and pepper.
- Combine and Serve: Return cod fillets to the pan, spooning the sauce over the fish. Cook for a minute to let the flavors meld, then serve immediately.
- Finish with Herbs: Garnish with remaining parsley and basil before serving for a fresh, vibrant finish.
📖 Variations
- Protein Swap: Use salmon, tilapia, or shrimp instead of cod.
- Spice Level: Adjust the amount of cayenne pepper to control the heat.
- Herbs: Substitute parsley and basil with cilantro or dill for a different flavor profile.
- Beans: Use chickpeas or black beans instead of white beans.
💡 Chef's Guide: Expert Tips
Drawing on a decade of experience in Michelin-starred kitchens and Cordon Bleu training, I have compiled my top tips for recipe success.
- Pat Dry the Fish: Drying the cod fillets thoroughly helps the spices adhere better and ensures a crispier crust.
- Salt Cod Ahead: Lightly salt the cod fillets and let them sit for 15 minutes before cooking to draw out moisture and firm up the flesh.
- Butter Basting: For extra richness, baste the cod with melted butter during the last minute of cooking.
🍯 Storing and reheating leftovers
- Fridge: Store the cooled blackened cod and sauce in an airtight container in the fridge for up to 3 days.
- Reheat: To reheat, thaw overnight in the fridge if frozen. Warm in a skillet over medium heat, adding a splash of water or broth to the sauce if needed.
❓Recipe FAQ's
Can I grill the cod instead of pan-searing?
Yes, grilling adds a nice smoky flavour. Just make sure to oil the grill grates well.
What type of tomatoes work best?
Vine-ripened tomatoes are recommended, but cherry tomatoes can also be used.
Looking for other seafood recipes like this? Try these:
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One Pan Blackened Cod
Enjoy a flavourful and healthy meal with this Blackened Cod recipe, with a rich and savoury tomato white bean sauce. Perfect for a quick weeknight dinner, this dish is easy to prepare and sure to impress.
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Servings: 4 servings
Ingredients
For the Cod:
- 4 medium cod fillets
- 4 tablespoons Cajun spice mix, recipe below
For the Sauce:
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 500 g vine-ripened tomatoes, chopped
- 400 g tin white beans, drained and rinsed
- 45 g butter
- Juice of 1 lemon
- 10 g parsley, chopped (about half a bunch)
- 10 g basil, chopped (about half a bunch)
- Salt and pepper to taste
For the Homemade Cajun Blackened Spice Mix:
- 2 teaspoons paprika
- ¼ teaspoon sea salt
- 1 teaspoon cayenne pepper
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- ½ teaspoon black pepper
- ½ teaspoon onion granules
Instructions
- Marinate Tomatoes and Beans: In a small bowl, combine the chopped tomatoes, olive oil, minced garlic, half of the parsley and basil, salt, pepper, and white beans. Set aside to marinate while you cook the fish. The longer the mixture marinates, the more flavorful the sauce will be.
- Prepare the Fish: Pat the cod fillets dry with paper towels. Rub the fillets with the Cajun spice mix, ensuring they are evenly coated. Heat a swish of olive oil in a pan over medium heat. Add the cod fillets and cook for about 4 minutes on each side until golden brown. Remove from the pan and set aside.
- Make the Sauce: Add the marinated tomato and bean mixture to the same skillet. Stir in the butter and bring to a low simmer. Let the sauce cook until it thickens slightly, adding a bit of water if necessary to reach the desired consistency. Season with salt and pepper. When the sauce is velvety and can coat the back of a spoon, return the cod fillets to the pan. Spoon the sauce over the fish and serve immediately.
Notes
- Ensure the cod fillets are dry before coating them with the Cajun spice mix for a better sear.
- Start with a hot pan to properly sear the fish.
- Avoid moving the fish during the first 4 minutes of cooking to prevent it from sticking to the pan. The fish will naturally release from the pan when it is ready to be flipped.
Nutrition
Calories: 436kcal | Carbohydrates: 13g | Protein: 163g | Fat: 23g | Saturated Fat: 8g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 410mg | Sodium: 715mg | Potassium: 4250mg | Fiber: 5g | Sugar: 5g | Vitamin A: 5461IU | Vitamin C: 45mg | Calcium: 198mg | Iron: 6mg
Tried this recipe?Tag Me @savvybites or tag #savvybites!
Meet the Chef!
Hi, I'm Debs, a Cordon Bleu-trained chef dedicated to helping you create unforgettable meals on a budget. Discover more about my journey and dive into a world of foolproof recipes designed for those who love to eat well without overspending.
Laura
I’m confused by the comment ‘tomatoes and their juices’ as there is no instructions to chop or otherwise release the juices from the tomatoes. Can you please clarify?
Laura
Sorry, just realised in the long version it says to chop the tomatoes but doesn’t in the short version which is the one I was looking at.
Deborah Rainford
Sorry about that, Laura. I just updated the recipe to include chopping the tomatoes. It's fixed now. Thanks for catching that! 🙂
Deborah Rainford
Hi Laura. Just any of the juice left on your cutting board from the tomatoes. Depending on the type of tomatoes and the season, the juiciness of the tomatoes will vary, so it's definitely not an exact measurement. Just whatever is released when you cut the tomatoes. 🙂
Dua
Completly yummy, a wee bit spicy for the youngest (aldi was out of cajun so got a branded one).p though
Everyone ate it up though and I thought it was totally delicious!
Julia
Gorgeous easy recipe. Loved it. Going to try it with chicken too!