Blackened Atlantic Cod

  • Icon/Star/Fill
  • Icon/Star/Fill
  • Icon/Star/Fill
  • Icon/Star/Fill
  • Icon/Star/Fill
  • 5 (1)
60 MIN
4 SERVING
Medium

PROTEIN

190 g

CARBS

108 g

CALORIES

1836 kcal

SUGAR

40 g

cholesterol

619 mg

FAT

21 g

Ingredients

Serving

cod fillets ( fresh Atlantic cod )

4 fillet

coconut oil ( for frying pan )

1 tbsp

smoked paprika

2 tbsp

salt

1 tsp

cayenne pepper

1/2 tsp

black pepper

1 tsp, whole

garlic powder

3 tsp

onion powder

2 tsp

oregano

1 tsp, ground

thyme

1/2 tsp

rutabaga

1 medium

parsnip

2 medium

turnips

3 turnip

salt ( for cooking water )

1 tsp

ground black pepper

1/4 tsp, whole

broth ( of any kind )

2 tbsp

egg

2 medium

olive oil

3 tablespoon

chives ( more for garnish if desired )

1 tbsp chopped

salt

1/2 tsp

Blackened Atlantic Cod

  • Icon/Star/Fill
  • Icon/Star/Fill
  • Icon/Star/Fill
  • Icon/Star/Fill
  • Icon/Star/Fill
  • 5 (1)

Instructions

Step 1

Chop vegetables for root vegetable mash into small chunks and place in a large saucepan. Add water to about 1 inch above vegetables and stir in 1 teaspoon salt.

Step 2

Boil vegetables until tender, about 40-45 minutes.

Step 3

While vegetables are boiling, mix together blackening spices in a small bowl and set aside.

Step 4

When vegetables are finished cooking, drain water.

Step 5

Mash vegetables with a potato masher or use a hand mixer and blend in salt, pepper, broth, egg, olive oil, and chives. If you desire a thinner consistency, add more broth 1 tablespoon at a time until desired consistency. Cover and set aside until ready to serve.

Step 6

Heat up a skillet (cast iron works great!) with the coconut oil until hot. Dredge cod filets in blackening spice and lay cod filets in skillet.

Step 7

Fry cod 2-4 minutes per side until it flakes easily with a fork. Remove from pan and place on serving dish.

Step 8

Make it a meal with a side of sautéed broccoli seasoned with smoked salt and olive oil.

Fish, including the Atlantic cod in this recipe, is an ideal lean protein and contains a powerhouse of B vitamins as well as a number of other nourishing minerals. Blackened with a metabolism-boosting combination of pepper and spices, the cod in this recipe is not only tasty but also a prescription for keeping that lean physique.

“Fish, including the Atlantic cod in this recipe, is an ideal lean protein and contains a powerhouse of B vitamins as well as a number of other nourishing minerals.”

Root vegetables are another wonderful whole food to incorporate into your side dish rotation. Having been a mashed potato lover all my life, I’ve created this pleasantly creamy root vegetable mash to replace plain white potatoes and boost the nutritional value. Rutabaga, turnip, and parsnips are the key players in this antioxidant-rich and dairy-free mash. The slight anise flavor of this root vegetable trio pairs perfectly with the blackening spices in the cod.

The secret to making a creamy dairy-free mash, whether it’s of root vegetables or tubers, is to incorporate an egg while mashing. This turns any mash from a slightly watery purée into pure creamy decadence.

Write your review

    check_circle_outline

    Your review submited successfully

    Recommendation

    VIEW ALL