Blackened Cod with Broccoli
This Blackened Cod with Broccoli recipe is a flavorful and healthy Mediterranean-inspired dish featuring spice-crusted cod fillets paired with roasted broccoli and cherry tomatoes, making it a quick, easy, and nutrient-packed dinner option.
Ingredients
Ingredients For The Blackened Cod
- 1.5 pounds cod fillet (if you have cod loin, see notes)
- 2 tsp smoked paprika
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp Za'atar
- 1/2 tsp table salt
- 2 tsp extra virgin olive oil plus more for brushing the fish
Ingredients for the broccoli and tomatoes
- 1 large head of broccoli, ripped or cut into small florets (about 2 cups. of florets, you can use more if you like)
- 1 pint cherry or grape tomatoes
- 1 1/2 tbsp extra virgin olive oil
- salt and pepper to taste
Instructions
- Preheat the oven to 400 degrees F and wash and dry the fish. Feel for any bones when rinsing under cold water and remove if you find any.
- Place the broccoli florets on a large baking sheet lined with parchment paper. Toss with 1 1/2 tbsp olive oil, and sprinkle with salt. Place in the preheated oven and bake for 18 minutes.
- While the broccoli is baking, place the fish on a large plate. In a small bowl mix together the smoked paprika, onion powder, garlic powder, Za'atar, and 1/2 tsp salt. Drizzle the filets with a tiny bit of olive oil and rub it in on both sides with your hands. Evenly sprinkle the spice mixture over both sides of the fish, using your hands to rub it in to cover the entire filet.
- Heat a large non-stick skillet over medium/high heat. Once hot, add in about 2 tsp of extra virgin olive oil. Add the seasoned cod filets, making sure to not over crowd the pan. You will likely have to work in batches to prevent this.
- Cook the cod undisturbed for 3 minutes per side with the heat at about 8/10. At the 3 minute mark, use a spatula to carefully flip the fish, and cook the other side for another 3 minutes. When done, carefully transfer the filets to a clean plate, and add more oil to the pan to continue cooking the rest of the fish.
- When the broccoli hits the 18 minute mark, take the pan out of the oven and toss the broccoli. Add in the tomatoes, and place it back in the oven for another 10 minutes.
- Transfer the cooked fish to a plate with the broccoli and tomatoes and enjoy!
Notes
Use a cod fillet vs a cod loin: I love cod loins for baking, but they are a lot thicker than cod fillets. If you can, use a cod fillet for pan searing. If you only have access to cod loin, follow the instructions exactly, and when you put the cherry tomatoes into the oven with the broccoli, place the pan-seared cod loins into the oven with them to finish cooking through.
You will know the fish is cooked through when it flakes easily and it registers 145 degrees F at its thickest part on an instant-read thermometer.
Nutrition
Calories: 248kcalCarbohydrates: 9gProtein: 33gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 73mgSodium: 412mgPotassium: 1143mgFiber: 3gSugar: 4gVitamin A: 1432IUVitamin C: 70mgCalcium: 71mgIron: 2mg
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