One Pan Blackened Cod

One Pan Blackened Cod

One Pan Blackened Cod


30 minutes

Details
  • Servings:   4
  • Calories:   491
  • Protein:   51g
  •  
  • Fiber:   9g
  • Sugar:   5g
  • Carb Total:   24g
  •  
  • Trans Fat:   0g
  • Saturated:   8g
  • Fat Total:   19g
  •  
  • Diet:   High-Fiber
  • Meal:   lunch, dinner
  • Dish:   main course
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Cuisine
  • american
Ingredients
  • 4 medium cod fillets
  • 4 tablespoons Cajun spice mix (recipe below)
  • 2 cloves garlic (minced)
  • 2 tablespoons olive oil
  • 500 g vine-ripened tomatoes (chopped)
  • 400 g tin white beans (drained and rinsed)
  • 45 g butter
  • Juice of 1 lemon
  • 10 g parsley (chopped (about half a bunch))
  • 10 g basil (chopped (about half a bunch))
  • Salt and pepper to taste
  • 2 teaspoons paprika
  • 1/4 teaspoon sea salt
  • 1 teaspoon cayenne pepper
  • 1 teaspoon ground cumin
  • 1 teaspoon dried thyme
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon onion granules
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