Entree: Heard Island and McDonald Islands – Blackened Cod (Pan-seared cod fillets coated in a hot, smoky spice crust)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 10 min

Cook 7 min

Additional 2 min

Total 20 min

Ingredients

- 4 cod fillets, skinless, approx. 6 oz (170 g) each
- 4 tbsp (60 g) unsalted butter, melted
- 2 tbsp (30 ml) vegetable oil
- 1 tbsp (8 g) sweet paprika
- 1 1/2 tsp (3 g) cayenne pepper (reduce to 1/2 tsp (1 g) for milder heat)
- 1 tsp (2 g) dried thyme
- 1 tsp (2 g) dried oregano
- 1 tsp (4 g) garlic powder
- 1 tsp (4 g) onion powder
- 1 tsp (6 g) kosher salt
- 1/2 tsp (1 g) freshly ground black pepper
- Lemon wedges for serving
- 2 tbsp (8 g) chopped fresh parsley for garnish

Instructions

1. Combine paprika, cayenne, thyme, oregano, garlic powder, onion powder, kosher salt, and black pepper in a small bowl and mix thoroughly to form the blackening spice.
2. Pat the cod fillets dry with paper towels. Brush both sides of each fillet with melted butter, then press both sides into the spice mixture to coat evenly.
3. Heat a large cast-iron skillet or heavy-bottomed pan over medium-high to high heat until very hot and nearly smoking. Add 2 tbsp (30 ml) vegetable oil and swirl to coat.
4. Working in batches if necessary, add fillets to the skillet and cook without moving for 3–4 minutes until the spice crust is dark and seared. Flip carefully and cook an additional 2–4 minutes until the fish is opaque and flakes easily and reaches 145°F (63°C).
5. Transfer fillets to a warm platter and let rest 1–2 minutes. Garnish with chopped parsley and serve with lemon wedges.