Blackened Cod in Spicy Garlic Tomato Butter Sauce

Serves: 4 | Prep Time: 15 minutes | Cook Time: 20 minutes | Total Time: 35 minutes

Ingredients

For the Cod

• 4 cod fillets (6 oz / 170 g each), skinless

• 2 tbsp olive oil

• 1 tbsp unsalted butter

• 1 tsp kosher salt

• ½ tsp freshly ground black pepper

• 1 tsp smoked paprika

• ½ tsp garlic powder

• ½ tsp onion powder

• ½ tsp cayenne pepper (optional)

• 1 tsp dried oregano

For the Spicy Garlic Tomato Butter Sauce

• 2 tbsp unsalted butter

• 1 tbsp olive oil

• 5 garlic cloves, minced

• 1 small shallot, finely diced

• 1 cup (240 ml) chicken or seafood stock

• ½ cup (120 ml) heavy cream

• ½ cup cherry tomatoes, halved

• 2 tbsp tomato paste

• 1 tsp paprika

• ½ tsp crushed red pepper flakes

• 1 tsp Italian seasoning

• 1 tbsp fresh lemon juice

• Salt and black pepper, to taste

For Garnish

• Fresh parsley, chopped

• Lemon wedges

• Extra virgin olive oil

• Crushed red pepper flakes (optional)

Instructions

Step 1 – Season the Cod

1. Pat the cod fillets completely dry with paper towels.

2. Season both sides with:

   • Salt

   • Black pepper

   • Smoked paprika

   • Garlic powder

   • Onion powder

   • Cayenne pepper

   • Oregano

Step 2 – Sear the Cod

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

2. Add the cod fillets.

3. Cook for 3–4 minutes on the first side until deeply golden.

4. Carefully flip the fillets.

5. Add 1 tablespoon butter and baste the fish for 2–3 minutes until just cooked through.

6. Transfer the cod to a warm plate.

Step 3 – Make the Sauce

1. In the same skillet, add:

   • Butter

   • Olive oil

   • Shallot

2. Sauté for 2 minutes.

3. Add the garlic and cook for 30 seconds.

4. Stir in the tomato paste and cook for 1 minute.

5. Add:

   • Stock

   • Heavy cream

   • Cherry tomatoes

   • Paprika

   • Italian seasoning

   • Red pepper flakes

6. Simmer for 5–7 minutes, allowing the sauce to thicken slightly.

7. Stir in the lemon juice.

8. Adjust seasoning with salt and pepper.

Step 4 – Finish the Dish

1. Return the cod to the skillet.

2. Spoon the sauce over each fillet.

3. Simmer gently for 1–2 minutes to warm through without overcooking.

Step 5 – Serve

1. Spoon the sauce into shallow serving bowls.

2. Place the cod on top.

3. Garnish with chopped parsley.

4. Drizzle lightly with extra virgin olive oil.

5. Serve with lemon wedges.

Chef's Tips

• Use thick, center-cut cod fillets for the best texture and even cooking.

• Avoid overcooking—cod is done when it flakes easily with a fork (internal temperature 145°F / 63°C).

• Fresh garlic and quality butter are key to achieving a rich, aromatic sauce.

• For extra depth of flavor, add a splash of dry white wine before adding the stock.

• Finish with a small knob of cold butter for a glossy, restaurant-style sauce.

Estimated Nutrition (Per Serving)

• Calories: ~430 kcal

• Protein: 36 g

• Fat: 24 g

• Carbohydrates: 11 g

• Fiber: 1 g

• Sugar: 4 g

• Sodium: 520 mg

Serving Suggestion

This Blackened Cod in Spicy Garlic Tomato Butter Sauce features tender, flaky cod fillets with a lightly spiced crust, nestled in a rich garlic butter sauce infused with tomatoes, cream, herbs, and a touch of heat. The silky sauce pairs beautifully with mashed potatoes, creamy polenta, buttered rice, roasted baby potatoes, or crusty artisan bread. Complete the meal with steamed asparagus, sautéed green beans, or roasted broccoli, and enjoy with a chilled Sauvignon Blanc, Pinot Grigio, Chardonnay, or sparkling mineral water with fresh lemon for a restaurant-quality seafood dinner.