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Meal Instructions

Specimen #0067·CAST IRON·Easy

Cast Iron Blackened Cod

Tender flaky wild cod fillets coated in Cajun spices and seared in screaming-hot cast iron butter for restaurant-style blackened fish in 8 minutes.

Cook temp

HIGH HEAT

Total time

10m

FLIP AT

Serves

PULL AT

145°F

Ingredients

4 pieces Skinless Wild Cod Fillets — approx 1.5 lbs, 1-inch thick

3 tbsp Unsalted Butter — melted

2 tbsp Blackened Cajun Seasoning

1 piece Fresh Lemon — cut into wedges

1 tbsp Fresh Parsley — chopped for garnish

Equipment

12-Inch Cast Iron Skillet

Fish Spatula or Wide Metal Spatula

Paper Towels

DirectionsGet to the point

1Pat 4 cod fillets dry; brush with melted butter and coat generously in blackened Cajun seasoning.

2Heat cast iron skillet over high heat until smoking hot.

3Sear cod in 1 tbsp butter for 3 minutes per side until blackened crust forms.

4Serve immediately with fresh lemon wedges and tartar sauce.

Dad pro tip

Blackened fish is not burnt fish — it is spices and milk solids in butter caramelizing instantly at 425°F in cast iron. Turn your range vent on HIGH, get the cast iron smoking, and cook for 3 minutes per side for tender restaurant-quality blackened cod.

Kid adjustment

Use mild paprika and garlic herb seasoning on one or two fillets if kids dislike spicy Cajun cayenne.

Reheat

Reheat in a hot skillet for 2 minutes or eat cold in fish tacos.

BASIS: Lodge 12-inch Cast Iron High-Heat Blackening Test (425°F); USDA FSIS 145°F seafood standard.210 kcal · 30g protein · 2g carbs · 9g fat
USDA FoodData Central #175150

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Cast Iron Blackened Cod