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#COD FILLET CRACKER#

The internal temperature for fish should reach 145 ☏.Ĭooked blackened cod is pretty firm as fish go. The flesh should be white and flaky when cooked through and done. Flip it over with a spatula and cook for 4 minutes more.

Place fish in the skillet and cook for 4 minutes, undisturbed.

Tip: Season just the top, place it top down in the pan, and finish seasoning the other side while the first side is cooking.

If the fish is thick and small, which can be the case for some cod loins, you may use less spice. We suggest about 2 teaspoons per 3-5 ounce serving.

Sprinkle Cajun seasoning on each side.

Use a silicone pastry brush or the back of a spoon to rub the honey over one side of the fish.

Pat pieces of cod dry to remove any moisture, and add a few drops of honey to the top of each fillet, if using.

If desired, add a little butter to the pan too.

Heat olive oil in a skillet over medium-high heat.

½ teaspoon per serving adds about 10 calories and 2.8 carbohydrates. However, you don't need much to achieve a balance of sweet and spicy.

Honey (optional) Leave out the honey to keep this a strictly low-carb recipe.

When heating up the olive oil, add about 1 Tablespoon to the pan. Butter can be used with olive oil to create the crust on the fish fillets. We included our DIY blend with a bold flavor in the recipe card below.

Creole spices incorporate more herbs like oregano and thyme. Cajun blends tend to favor the heat from cayenne pepper. This is often labeled Cajun or Creole seasoning in the grocery store. See 6 common types of cod according to Southern Living magazine.

Note: Pollack, scrod, and white fish may be packaged as cod.

It's easier to work with smaller fish pieces, so cut larger fillets as needed. You may also find smaller cod loins, which are the middle section of the fillets and are considered premium quality. You'll find large cod fillets available at the fish counter. Here's what you'll need to make the recipe:

Best Sides for Blackened Cod (Low-Carb).It's easy to make everyone happy with this recipe because you can make it both ways at the same time! We discovered the trick to adjusting for various taste buds at our Make-Ahead Meal Stores. The technique is fantastic with other fish too.Turn it into fish tacos or serve it over zucchini alfredo for a restaurant-quality meal.It's ready in 15 minutes, so you'll find it in our Healthy 30 Minutes Meals.It's healthy, low-carb, and keto-friendly.To make the crumbs, crush the Ritz crackers into the bowl of a food processor fitted with the steel blade and process until finely ground.Either way, you'll love the foolproof technique to make this recipe! PLUS: Sprinkle with salt and serve hot with the pan juices and lemon wedges. Return the pan to the oven for 12 minutes, until the fillets are just cooked through in the center, depending on the thickness of the fish. (Don’t worry if some crumbs get into the sauce!) Pat the crumb mixture evenly onto the fillets, pressing gently to help them adhere. Remove the fish from the oven and pour the wine and lemon juice directly on the fillets. Add the melted butter and stir until evenly moistened.

#COD FILLET CRACKER#

Meanwhile, combine the cracker crumbs, panko, parsley, garlic, lemon zest, and 1 teaspoon salt in a small bowl. Sprinkle the fish with 1 1/2 teaspoons salt and 1/2 teaspoon pepper and bake for 10 minutes. Place the fish fillets in the dish and turn to coat both sides with the oil. Pour 2 tablespoons olive oil in a 9 x 9-inch ceramic baking dish (it should be just big enough to hold the fish) and tilt the dish to coat the bottom with oil.