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!
Servings: 2 people
Calories: 347kcal
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.
- Drizzle the remaining 1 tablespoon oil on the fish, and use your fingers to rub the oil into the seasoning.
- 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.
- 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.
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
