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Fish, Americas

Blackened Cajun fish with rice

Blackened Cajun fish is a cod fillet coated in spices and seared over high heat until it forms a dark, flavorful crust. It serves 4, takes 30 minutes, is rated easy, and costs about €3.80 per person. The key is a very hot pan and a generous coating of spices on both sides.

Tonight, blackened Cajun fish, coated in spices and seared over high heat, with rice and green beans.

Blackened Cajun fish with rice
Total time
30 min
Difficulty
Easy
Cost per person
€3.80
Calories per person
630 kcalcalculated by Kiloach, your weight coach
Season
Summer, Spring

Under the dark spiced crust, the cod stays moist and flaky, cooked in just a few minutes. Paprika, cumin, and cayenne pepper form a bold coating that contrasts with the tender fish, while the rice and green beans bring a mild side that balances the heat.

This is a weeknight recipe that breaks from the usual fish dinner, ready in half an hour with no special equipment. The spice level stays moderate but noticeable, so it works best for adults or teens who like bold flavors rather than sensitive young palates.

The ingredients

4 people

Fish counter

  • Cod fillets 4

Pantry

  • Paprikaoften in the pantry 2 tsp
  • Cuminoften in the pantry 1 tsp
  • Garlic powderoften in the pantry 1 tsp
  • Onion powderoften in the pantry 1 tsp
  • Dried thymeoften in the pantry 1 tsp
  • Cayenne pepperoften in the pantry 1 pinch
  • Riceoften in the pantry 250 g
  • Oiloften in the pantry 1 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Dairy

  • Butter 50 g

Fruits and vegetables

  • Green beans 400 g
  • Lemon 1

Allergens Fish, Lactose

The step by step recipe

  1. Mix the paprika, cumin, garlic powder, onion powder, thyme, cayenne, salt, and pepper on a plate.

    Keep a batch of this homemade spice mix in a jar, it lasts for months.

  2. Melt the butter, brush it over the fillets, then roll them in the spice mix.

    Coat both sides well, that's what forms the crust.

  3. Cook the rice in salted water, and the green beans in another pot. 12 min

    Plunge the green beans into ice water to lock in their color.

  4. Heat a cast iron skillet with the oil until it smokes, then sear the fillets a few minutes on each side. 6 min

    The black crust shouldn't burn, flip the fillets as soon as it releases from the pan.

  5. Serve the fish with the rice, green beans, and a lemon wedge.

    Squeeze the lemon over the fish at the last moment, it softens the heat.

Our tips to get it right

  • Use a cast iron or heavy bottomed skillet, it holds higher heat and gives you a cleaner, darker crust.
  • Pat the cod fillets dry before brushing them with butter, excess moisture keeps the spices from sticking properly.
  • Don't crowd the pan, cook the fillets in two batches if needed to keep the heat high enough.

The variations

  • Swap the cod for salmon or monkfish, the spice crust works on any firm fish.
  • For a vegetarian version, rub the same spice mix on thick cauliflower steaks and sear them in the pan.
  • To save time, swap the rice for microwave precooked rice, ready in 2 minutes.

What to serve it with

  • A drizzle of olive oil on the green beans
  • A yogurt sauce to cool the spice
  • Cold lemon water

Storage

Cooked fish keeps for 1 day in the fridge in a sealed container, the texture is best the day it's made. Rice and green beans keep for 2 to 3 days separately. Reheat the fish gently in a pan or oven to avoid drying it out.

Questions about this dish

Can you make the spice mix ahead of time?

Yes, you can mix all the spices several days ahead and store them in a sealed jar. It's also handy for making the recipe again quickly later.

Can you use a different fish instead of cod?

Yes, a firm white fish like monkfish or hake works just as well. Avoid very thin fillets since they can fall apart under high heat.

Why does the pan smoke so much while cooking?

The spices char slightly against the hot cast iron, which creates the signature dark crust. That's normal, just open a window or turn on the hood while cooking.

How do you tone down the heat if you don't like it too spicy?

Cut the cayenne pepper in half in the spice mix. A squeeze of lemon at the end also softens the heat on the palate.

How long does it take to make a blackened Cajun fish with rice and green beans?

Count 30 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a blackened Cajun fish with rice and green beans?

About 630 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a blackened Cajun fish with rice and green beans cost?

About €3.80 per serving, or €15.20 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish, lactose. Always check the labels of the products you buy.

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