One Pan Blackened Cod

Blackened cod with tomatoes, beans and lemons.

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.

5 from 3 votes

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Prep Time: 10

Cook Time: 20

Total Time: 30

Servings: servings

Author: Deborah Rainford

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

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