Onepan Blackened Cod with Roasted Lemongarlic Asparagus
Recipe Introduction: Get Ready for Flavor!
Fancy a proper tasty dinner, without all the fuss? Ever asked yourself, " How To Cook Cod and make it interesting?".
Honestly, I've been there. That's where this Flavor Packed One Pan Blackened Cod recipe comes in. It's quick, it's simple, and it’s packed with flavour.
Think restaurant quality but made in your own kitchen.
Blackened Cod: A Taste of Louisiana in Your Kitchen
This Cajun cod recipe draws inspo from the soulful cooking of Louisiana. Traditionally, blackening is a technique used to quickly sear proteins.
We're making it easy. It’s an Easy Weeknight Dinner Cod recipe that takes about 35 minutes from start to finish.
This makes two servings. Enough for a couple, or one very hungry person.
Why You'll Love This One Pan Cod Recipe
Aside from being an Easy Fish Dinners option, this dish packs a nutritional punch. Cod is a fantastic source of lean protein.
Perfect if you're trying to up your protein intake. It's also ideal for a Pescetarian Diet . Plus, roasting everything in one pan means minimal washing up.
Bonus! We're also including Blackened cod with asparagus .
Ready to dive in? First, here is what you will need.
Ingredients & Equipment
Alright, so you wanna nail this Flavor Packed One Pan Blackened Cod ? Let's talk ingredients and kit. You know, the stuff that turns a simple easy fish dinner into something truly special.
Trust me, even with a quick cod recipe , quality ingredients make a difference.
Main Ingredients: The Starry Lineup
- Cod Fillets: You'll need 2 fillets, about 6 oz (170g) each. Look for firm, pearly white fish. No fishy smells, alright? Seriously, fresh is key.
- Olive Oil: 2 tablespoons (30ml) . Extra virgin is always a good shout.
- Cajun Spice: 2 teaspoons (10g) . I'm talking about that cajun cod recipe , Get a good quality one.
- Smoked Paprika: ½ teaspoon (2.5g) . Adds that lovely smoky depth.
- Garlic & Onion Powder: ¼ teaspoon (1.25g) each.
- Dried Thyme & Oregano: ¼ teaspoon (1.25g) each.
- Asparagus: 1 pound (450g) , trimmed. Look for firm, bright green spears.
- Garlic: 2 cloves , minced. Go for fresh, it makes all the difference.
- Lemon: 1 , halved. A juicy one!
Seasoning Notes: Give It Some Zing!
This is where you can really put your stamp on things. A good spice combination is key. The Cajun spice gives it that signature kick, but don't be afraid to adjust the amounts to your liking.
You can use a touch of cayenne pepper if you are after something extra spicy.
If you don't have a specific spice blend, use paprika, thyme, onion powder, and oregano.
Equipment Needed: Keep It Simple
- Large oven safe skillet: A cast iron pan is ideal for that lovely crust, but a regular skillet works.
- Small bowl: For mixing those spices.
- Tongs: For wrangling the asparagus and cod.
Honestly, this one pan cod recipe is so easy because you don't need loads of fancy equipment. How to cook cod has never been easier, right? Even if you are following a pescetarian diet , or want blackened cod with asparagus as a easy weeknight dinner cod , the less the merrier!
Let's Cook Some Flavor Packed One Pan Blackened Cod!
Alright, let's talk fish! Are you looking for easy fish dinners ? Fancy something that tastes like you've slaved away all day, but really only takes about 35 minutes ? Honestly, this Flavor Packed One Pan Blackened Cod recipe is a total game changer.
Plus, less washing up! Who doesn't love that? This recipe could easily fit the Pescetarian Diet that will impress your family.
Prep Like a Pro
First things first, let's get organized. This is your mise en place , darling! Chop your asparagus, mince your garlic, and measure out your spices.
This is the "secret" to any good recipe, believe me. Having everything ready beforehand means you won't be scrambling around like a headless chicken when the heat is on.
Trust me, I've been there! You do not want to cause your self a kitchen related injury!.
Blackened Cod : step-by-step to Deliciousness
- Toss your asparagus with 2 tablespoons olive oil , minced 2 cloves garlic , salt, and pepper in your skillet. Arrange in one layer.
- Mix together 2 teaspoons Cajun spice, 1/2 teaspoon smoked paprika, 1/4 teaspoon each of garlic powder, onion powder, thyme, and oregano, salt, and pepper in a small bowl.
- Pat your two (6 oz) cod fillets dry. This is key! Then, drizzle with 2 tablespoons olive oil and rub that spice mixture all over!
- Roast the asparagus in a preheated oven at 400° F ( 200° C) for 8 minutes .
- Take the skillet out. Now, nestle the cod among the asparagus and pop two lemon halves on top.
- Back in the oven for another 8- 12 minutes . You're looking for the cod to be cooked through it should reach an internal temp of 145° F ( 63° C) .
- Squeeze that roasted lemon juice all over, and serve immediately.
Pro Tips for Cajun Cod Recipe
Want to take your Blackened Cod with Asparagus to the next level? Here's a secret: preheat your skillet! A hot skillet is absolutely crucial for getting that lovely, blackened crust.
Also, don't overcook the cod! It goes from perfect to dry quicker than you can say Quick Cod Recipe . Honestly, the most common mistake is overcooking it so watch it.
This recipe is also surprisingly adaptable. If you are not a big asparagus fan, don't like asparagus, you can easy change it to something else like broccolis.
I usually like to cook this One pan cod recipe when I am short in time and cannot think about what easy weeknight dinner cod recipe I am going to prepare.
Recipe Notes For Your Flavor Packed One Pan Blackened Cod
Right then, let's talk about some extras! Honestly, How To Cook Cod perfectly can be a bit tricky, but these notes will help you nail this One pan cod recipe every time.
Plating and Presentation and serving suggestions
Oh my gosh, presentation matters! For this Blackened Cod , I reckon a sprinkle of fresh parsley or a wedge of lemon does wonders.
Serve it straight from the pan for that rustic, family style feel. You know? Some creamy mashed potatoes or fluffy quinoa would be brilliant on the side.
A crisp glass of Sauvignon Blanc would make it perfect. I once served this with a homemade coleslaw chef's kiss!.
Storage Tips for this quick cod recipe
Got leftovers? No worries! This easy fish dinners are fab the next day. Just pop the cod and asparagus in an airtight container and shove it in the fridge.
It'll keep for up to 2 days , max. Reheating is easy a quick zap in the microwave or a gentle warm-up in a pan with a splash of oil will do the trick.
Freezing isn't ideal as the cod can get a bit mushy, but if you must, wrap it tightly in cling film first.
Variations on this cajun cod recipe
Fancy a change? I get it! This flavor packed one pan blackened cod is so versatile. Need it gluten-free? Just make sure your Cajun spice blend is too.
For a Pescetarian Diet friendly meal, it doesn't get better. You can use seasonal vegetables like green beans instead of asparagus in the summer, or even roast some sweet potatoes alongside the blackened cod with asparagus in the autumn.
The flavors with the lemon garlic cod are amazing.
Nutrition Basics for Easy Weeknight Dinner Cod
Alright, let's get down to brass tacks. This easy weeknight dinner cod is pretty healthy! It's packed with protein, thanks to the cod, and the asparagus gives you a good dose of vitamins.
We are talking about roughly 450 calories per serving. Just remember, the sodium content can vary depending on your spice blend.
Cod is super source of lean protein. Fish can also reduce heart disease. A recent study shows that people who eat fish once a week are less likely to develop dementia.
So there you have it. Get in the kitchen and enjoy. Don’t be afraid to experiment and make it your own. You got this!
Frequently Asked Questions
Can I use a different type of fish for this Flavor Packed One Pan Blackened Cod recipe?
Absolutely! While cod is a great choice because it's flaky and mild, you can definitely substitute it. Mahi mahi, snapper, or halibut work really well. Just keep in mind that cooking times might need to be adjusted depending on the thickness of the fish.
You want it cooked through, but not dried out think tender, not tough, like a good James Bond martini.
What if I don't have a cast iron skillet? Will a regular baking sheet work for this recipe?
While a cast iron skillet is ideal for that beautiful, even sear, a regular oven safe skillet will definitely do the trick. Just preheat it well to ensure the cod gets a nice crust. A baking sheet isn't the best option as it won't retain heat as effectively, impacting the blackening.
Think of it like this, a cast iron is a reliable Land Rover, a baking sheet is more of a city car. Both get you places, but one is better suited for the job.
My spice blend is a bit too spicy for my liking. Can I tone down the heat in this One Pan Blackened Cod recipe?
Definitely! The beauty of cooking is that you can adjust things to your taste. Reduce the amount of Cajun spice blend, or look for a milder blend at the shops. You can also add a touch of sweetness to balance the heat, like a tiny drizzle of honey or maple syrup over the cod after it's cooked.
It's all about finding that perfect balance, a bit like Goldilocks, not too hot, not too cold, but just right.
How do I store leftovers of the blackened cod and asparagus, and how long will they last?
Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat gently in the oven or microwave, but be careful not to overcook the cod, as it can become dry.
For the best quality, consume within the recommended timeframe, think of it like that leftover takeaway, great at first but loses its charm as time goes on!
Is this Flavor Packed One Pan Blackened Cod recipe healthy? What are the nutritional benefits?
Yes, it can be a very healthy meal! Cod is a lean protein source, and asparagus is packed with vitamins and fiber. Using olive oil adds healthy fats. Keep an eye on the sodium content of your spice blend, though, and consider using a lower sodium option if you're watching your intake.
All in all, this dish is a step above the average chippy.
Can I roast other vegetables with the cod besides asparagus?
Absolutely! Feel free to get creative. Green beans, bell peppers, or broccoli florets all work wonderfully. Just be mindful of the cooking times some vegetables might need to be added earlier than the cod to ensure they're cooked through. It's like a good band - make sure all the players are in time!
Onepan Blackened Cod With Roasted Lemongarlic As
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 450 calories |
|---|---|
| Fat | 25g |
| Fiber | 4g |
