Blackened Cod with Cilantro-Lime Rice

Name: Blackened Cod with Cilantro-Lime Rice
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Cuisine: American
Ingredients: 1 tablespoon olive oil; 4 cod fillets (6-ounce, about 1 inch thick); 2 tablespoon blackening seasoning (store-bought or homemade); 1 cup basmati rice (uncooked); 2 cup water; 0.5 cup fresh cilantro (chopped); 1 lime (juiced); 1 can black beans (15 ounces, rinsed and drained); 1 cup frozen corn (thawed); 0.25 red onion (finely diced); 1 tablespoon lime juice; 0.75 teaspoon salt (to taste); 0.25 teaspoon black pepper (to taste)

Flaky cod fillets seasoned generously with a spicy blackening blend, quickly seared to perfection, served alongside fluffy cilantro-lime rice and a vibrant black bean and corn salsa.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 4
Cuisine: American
Difficulty: Easy
Cost: $5.55/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Pescatarian
High-Protein
High-Fiber

Ingredients

1 tablespoon olive oil
4 cod fillets (6-ounce, about 1 inch thick)
2 tablespoon blackening seasoning (store-bought or homemade)
1 cup basmati rice (uncooked)
2 cup water
0.5 cup fresh cilantro (chopped)
1 lime (juiced)
1 can black beans (15 ounces, rinsed and drained)
1 cup frozen corn (thawed)
0.25 red onion (finely diced)
1 tablespoon lime juice
0.75 teaspoon salt (to taste)
0.25 teaspoon black pepper (to taste)

Instructions

For the cilantro-lime rice: Combine 1 cup uncooked basmati rice and 2 cups water or chicken broth in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed. Fluff with a fork, then stir in 1/4 cup chopped fresh cilantro and 1 juiced lime.
For the black bean and corn salsa: In a medium bowl, combine 1 can rinsed and drained black beans, 1 cup thawed frozen corn, 1/4 finely diced red onion, 1/4 cup chopped fresh cilantro, and 1 tablespoon lime juice. Season with salt and pepper to taste. Set aside.
While rice cooks, pat the cod fillets dry. Sprinkle generously on both sides with 2 tablespoons blackening seasoning.
Heat 1 tablespoon olive oil in a large cast-iron skillet over medium-high heat until shimmering and almost smoking. Carefully place the seasoned cod fillets in the hot skillet. Cook for 3-4 minutes per side, until a deep black crust forms and the fish flakes easily with a fork.
Serve the blackened cod immediately over the cilantro-lime rice, topped with a generous spoonful of the black bean and corn salsa.

Notes

Blackening seasoning can be very spicy; adjust the amount or make your own blend to control the heat. This dish is best enjoyed fresh.

Nutrition (per serving)

Calories: 490
Protein: 42.1 g
Carbohydrates: 54.3 g
Fat: 11.2 g
Fiber: 9.8 g
Sodium: 780 mg
Saturated Fat: 2.2 g
Sugar: 5.1 g
Cholesterol: 78 mg