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A plate of rice with blackened seafood cod filets with tomato avocado corn salsa.

Blackened Cod with Avocado Corn Salsa

You don't need a grill to make this easy blackened cod with avocado corn salsa. All you need is a skillet! Did you know you can make this healthy seafood dinner in less than 20 minutes? It's true! Fresh and vibrant and full of flavor. You'll become a seafood lover with this healthy gluten-free dinner recipe that is perfect for weeknight meals or entertaining!
5 from 3 votes
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Course: Main Course
Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4 servings
Calories: 306kcal
Author: Megan

Ingredients

For the Cod:

  • 1 teaspoon paprika
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1/2 teapsoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon oregano
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon ground cayenne pepper
  • 1 tablespoon avocado oil or olive oil
  • 4 (6 ounce) cod filets

For the Avocado Corn Salsa:

  • 1 cup corn
  • 1 avocado (diced)
  • 1 tomato (diced)
  • 1/4 cup red onion (diced)
  • 2 tablespoons cilantro (chopped)
  • 1 tablespoon lime juice (from 1 lime)
  • 1/4 teaspoon salt

Instructions

  • Preheat a large skillet over medium heat. 
  • In a small bowl, mix together paprika, chili powder, garlic powder, salt, black pepper, oregano, onion powder, and cayenne pepper until combined. Stir in avocado oil or olive oil.
  • Brush both sides of each cod filet with the oil mixture. 
  • Add cod filets to the skillet and cook for 3-4 minutes on each side, until cod is cooked through. Cod should reach an internal temperature of 145F and the flesh should be opaque and easily flaked with a fork. 
  • While the cod is cooking, prepare the avocado corn salsa. Add corn, avocado, tomato, red onion, cilantro, lime juice and salt in a bowl. Stir to combine. Taste and add lime and/or salt as needed. 
  • Top the blackened cod filets with the avocado corn salsa and serve. 

Notes

  • Cod, as with all seafood, should be cooked to an internal temperature of 145F. Insert a instant read thermometer into the center of the fish. If it reaches 145F you're good to go!
  • When fish is cooked it becomes opaque. If you look at the fish and it is still translucent in parts (especially in the thickest part of the fish), then continue cooking for a few more minutes.
  • Another simple way to decide if your cod is cooked without a thermometer is to use the simple fork test. Cooked fish is easily flaked with a fork. Take a fork to the thickest part of the fish and prod at it at a 45-degree angle. If the fish easily flakes, it's ready. If it resists, the cod still needs more time to cook.

Nutrition

Calories: 306kcal | Carbohydrates: 16g | Protein: 33g | Fat: 12g | Saturated Fat: 1g | Cholesterol: 73mg | Sodium: 300mg | Potassium: 1147mg | Fiber: 5g | Sugar: 3g | Vitamin A: 960IU | Vitamin C: 14.9mg | Calcium: 40mg | Iron: 1.5mg
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