These Blackened Cod Bites bring a delicious burst of bold Cajun spice, smoky warmth, and tender, flaky texture to your dinner table in under 20 minutes. Pan-seared to crisp perfection on the outside while remaining juicy on the inside, they make healthy eating effortless and packed with flavor.
Equipment
- Cast Iron Skillet or Heavy Non-Stick Pan
- Paper Towels
- Fish Spatula or Tongs
Ingredients
- 1.5 lbs Cod fillets, cut into 1-inch bite-sized cubes
- 1 tbsp Olive oil or Avocado oil
- 1 tbsp Paprika (smoked or sweet)
- 1 tsp Garlic powder
- 1 tsp Onion powder
- 1/2 tsp Dried oregano
- 1/2 tsp Dried thyme
- 1/2 tsp Cayenne pepper
- 1/2 tsp Salt
- 1/4 tsp Black pepper
- Lemon wedges (optional)
Instructions
- Pat the cod fillets completely dry using paper towels, then slice them into uniform 1-inch bite-sized pieces.
- In a small bowl, combine paprika, garlic powder, onion powder, oregano, thyme, cayenne pepper, salt, and black pepper.
- Place the cod bites into a large bowl, drizzle with half the oil, and sprinkle the spice rub evenly over the top, tossing gently so every bite is coated.
- Set a heavy skillet or cast-iron pan over medium-high heat and add the remaining oil until it shimmers and is near smoking hot.
- Carefully add the cod bites in a single layer without crowding the pan; cook undisturbed for 2 to 3 minutes until a rich, dark crust forms.
- Gently flip each bite using tongs or a spatula and cook for an additional 2 minutes until the fish flakes easily and reaches an internal temperature of 145°F (63°C).
- Remove from heat immediately to prevent overcooking, squeeze fresh lemon juice over the top, and serve warm.
Notes
Storage & Reheating: Store leftovers in an airtight container for up to 3 days; reheat in an air fryer at 350°F (175°C) for 3 minutes to restore crispiness. Allergy Info: Dairy-free, gluten-free, and egg-free. Contains finfish (cod). Flavor Boost: Serve alongside a low-carb garlic aioli, Greek yogurt tartar sauce, or a squeeze of fresh lime juice.
Nutrition
Calories: 195 kcal · Fats: 5 g · Cholesterol: 70 mg · Sodium: 420 mg · Potassium: 510 mg · Total Carbohydrates: 1.5 g · Fiber: 0.5 g · Net Carbs: 1 g · Sugars: 0 g · Protein: 32 g · Calcium: 35 mg
