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
- 425°F
- 218°C · preheat
- Total time
- 10 min
- 4 prep · 6 cook · 2 rest
- Flip at
- 3 min
- of 6 min cook
- Pull at
- 145°F
- USDA safe minimum
Best Blackened Fish - How to Blackened Fish · Chef Buck
Chef Buck demonstrates buttering white fish fillets, coating them in Cajun spices, and searing in hot butter without disturbing them.
- Target //Cook at High Heat (425°F / 218°C) for 6 mins (flip at 3 mins).
- Doneness //Pull when internal temperature reaches 145°F (USDA safe minimum). Rest 2 mins before slicing.
- Golden Rule //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.
- Family Tweak //Use mild paprika and garlic herb seasoning on one or two fillets if kids dislike spicy Cajun cayenne.
Ingredients
- 4 piecesSkinless Wild Cod Fillets, approx 1.5 lbs, 1-inch thick
- 3 tbspUnsalted Butter, melted
- 2 tbspBlackened Cajun Seasoning
- 1 pieceFresh Lemon, cut into wedges
- 1 tbspFresh Parsley, chopped for garnish
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Get to the point
- 1
Pat 4 cod fillets dry; brush with melted butter and coat generously in blackened Cajun seasoning.
- 2
Heat cast iron skillet over high heat until smoking hot.
- 3
Sear cod in 1 tbsp butter for 3 minutes per side until blackened crust forms.
- 4
Serve immediately with fresh lemon wedges and tartar sauce.
Step by step
Tap a step to cross it offCod Moisture Removal & Butter Brush
Thoroughly pat 4 fresh skinless cod fillets (approx 6 oz each) dry with paper towels. Brush both sides of each fillet with 2 tbsp melted unsalted butter.
WhyButter acts as both an adhesive for the spices and the browning agent that caramelizes under intense heat.
Heavy Cajun Blackening Crust Application
Generously coat both sides of fillets with 2 tbsp blackened seasoning (paprika, garlic powder, onion powder, oregano, thyme, cayenne, and kosher salt), pressing spices lightly into the fish.
WhyPressing the spices firmly onto the buttered fish ensures a continuous blackened spice crust.
Screaming Hot Cast Iron Sear
3 minHeat a 12-inch cast-iron skillet over high heat until smoking. Add 1 tbsp butter. Lay fillets gently into the skillet. Sear for 3 minutes without moving until a dark, savory crust forms.
WhyDo not move the fish during the first 3 minutes — high heat seals the spice crust and allows clean spatula release.
Fish Spatula Flip & Lemon Service
Carefully slide a thin fish spatula under fillets and flip. Cook 2 to 3 minutes more until cod turns opaque and flakes easily at 145°F. Squeeze fresh lemon juice over the smoking fillets and serve immediately.
WhyA thin flexible metal fish spatula slides under delicate cod without breaking the tender flakes.
- 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 & toddler adjustment
- Use mild paprika and garlic herb seasoning on one or two fillets if kids dislike spicy Cajun cayenne.
- Serve with
- Cajun dirty rice or yellow rice · Steamed corn on the cob · Coleslaw
- Reheating
- Reheat in a hot skillet for 2 minutes or eat cold in fish tacos.
- Calories
- 210
- Protein
- 30 g
- Carbs
- 2 g
- Fat
- 9 g
Nutrition source: USDA FoodData Central #175150. Cook-time basis: Lodge 12-inch Cast Iron High-Heat Blackening Test (425°F); USDA FSIS 145°F seafood standard.
Frequently Asked Questions
How do you reheat leftover cast iron blackened cod without ruining the texture?
Reheat in a hot skillet for 2 minutes or eat cold in fish tacos.
What is the target internal temperature for this recipe?
Confirm internal core temperature reaches 145°F using an instant-read digital probe thermometer inserted into the thickest part. Allow the meat to rest for 2 minutes before slicing to let carryover heat equalize and lock in juices.
How do I adapt this meal for picky kids or toddlers?
Use mild paprika and garlic herb seasoning on one or two fillets if kids dislike spicy Cajun cayenne.
What are the best side dishes to serve with this?
Recommended sides include Cajun dirty rice or yellow rice, Steamed corn on the cob, Coleslaw.