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blackened cod with avocado sauce on a serving tray
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5 from 2 votes

Blackened Cod with Avocado Sauce

This easy blackened cod is made with fish coated in a homemade spice mixture and broiled until tender. Serve with an creamy avocado sauce!
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Main Course
Cuisine: American
Diet: Gluten Free
Servings: 2 people
Calories: 347kcal
Author: Sarah Trenalone

Equipment

  • blender or food processor

Ingredients

Blackening Seasoning:

  • 2 teaspoons light brown sugar (optional)
  • 2 teaspoons paprika or smoked paprika
  • ¼ teaspoon cayenne
  • ¼ teaspoon garlic powder
  • ¼ teaspoon dried thyme
  • ¼ teaspoon sea salt

Cod:

  • 8 ounces cod (~2 fillets)
  • 2 tablespoons avocado oil, divided Or another high smoke-point oil

Avocado Sauce:

  • ¼ cup plain yogurt (whole milk)
  • ½ avocado
  • ½ lemon, juiced (or more as needed)

Instructions

Prepare + Cook Cod:

  • Mix together all of the blackening seasoning ingredients in a small bowl.
    Brush an oven-safe pan with half the oil (1 tablespoon). Alternatively, use a sheet pan.
    Add the cod to the pan, and generously season the top of the fish with the blackening spices.
    Extra Seasoning Note: You will probably use about half the blackening seasoning. Reserve the remaining seasoning for another use.
    Add Seasoning to Cod
  • Drizzle the remaining 1 tablespoon oil on the fish, and use your fingers to rub the oil into the seasoning.
    Rub Blackening Seasoning Into Cod
  • Move an oven rack to about 4" away from the broiler.
    Preheat broiler to high.
    Slide the pan into the oven.
    Cook cod for 4 minutes per ½" thickness, or until the fish is tender and easily flakes apart with a fork.
    Do not flip the fish halfway through cooking.
    Broil Until Tender
  • While the fish broils, make the avocado sauce. Add the yogurt, avocado, and lemon juice to a blender or food processor and purée until smooth. Add more lemon juice to thin out the sauce if desired. Optionally, you could use a fork to mash the avocado into the yogurt and lemon juice. Your sauce will likely be less smooth.
    Serve the cod right away along with the avocado sauce.
    Purée Avocado Sauce

Nutrition

Calories: 347kcal | Carbohydrates: 14g | Protein: 23g | Fat: 24g | Saturated Fat: 4g | Cholesterol: 53mg | Sodium: 373mg | Potassium: 858mg | Fiber: 5g | Sugar: 7g | Vitamin A: 1249IU | Vitamin C: 21mg | Calcium: 79mg | Iron: 2mg