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Blackened cod with tomatoes, beans and lemons.

One Pan Blackened Cod

One pan blackened cod is a simple yet flavorful dish, featuring cod fillets seasoned with a bold spice mix and cooked to perfection in a single pan for a quick, delicious meal.
5 from 3 votes
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Course: 30 minute recipes, Easy Dinner
Cuisine: American/ Tex-Mex
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 servings
Author: Deborah Rainford

Ingredients

  • 4 medium cod fillets
  • 4 tablespoons cajun spice

For the sauce

  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 4-6 vine ripened tomatoes, chopped
  • 1 tin white beans, drained and rinsed
  • 3 tablespoons butter
  • 1 lemon, juice only
  • ½ bunch parsely, chopped
  • ½ bunch basil, chopped
  • Salt and pepper to taste

For the homemade cajun spice

  • 2 teaspoons paprika
  • ¼ teaspoon sea salt
  • 1 teaspoon cayenne
  • 1 teaspoon ground cumin
  • 1 teaspoon dried thyme
  • ½ teaspoon black pepper
  • ½ teaspoon onion granules

Instructions

  • MARINATE TOMATOES AND BEANS: Chop the vine tomatoes roughly and combine them with olive oil, garlic, half the herbs, salt, pepper, and white beans in a small bowl. Set aside to marinate while cooking the fish (although the longer they marinate, the yummier your sauce will be).
  • FISH: Heat a quick swish of olive oil in a pan over medium heat. Pat the fish dry, season with cajun spice, and pan-fry on each side for about 4 minutes until golden brown. Remove from the pan and set aside.
  • SAUCE: Add the tomato white bean mixture to the skillet and add the butter. Bring to a low simmer – the sauce should start to thicken. Add some water as needed to thin it out. Season with salt and pepper. When the sauce is velvety and loose enough to evenly coat the back of a spoon, add the fish back in. Spoon the sauce over top of the fish and serve. Goes perfectly with a green salad and crusty bread.

Notes

  1. Be sure to dry the fish before coating with the cajun spice.
  2. Start with a hot pan to fry the fish.
  3. Cook the fish undisturbed for the first 4 minutes. Fish will naturally release from the cooking surface once it's cooked.

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
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