This Pan-Seared Cajun Cod recipe is a staple in our household. It’s packed full of protein, B Vitamins (almost 30% of your DV of B12), and minerals like phosphorus which helps our bodies make energy. I particularly love this recipe because I can whip it up in 10 minutes and it’s the perfect way to add some protein to a meal. 

I love seafood! Partly because I’m from the west coast and grew up eating some of the best seafood in the world, and partly because I’m a registered dietitian and seafood is typically packed full of yummy nutrients. Now as a mom of 2, I appreciate it even more because it cooks so quickly and I can usually make a nutrient-dense, balanced meal for me, Meik and the kiddos. 

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This pan-seared cajun cod is DELISH. It’s one of my go-to recipes, especially after a long day. You can use it in so many different dishes. I love this on my 5 minute fresh mango and cucumber salad, in this cajun fish taco bowl, or will sometimes make cajun cod tacos topped with habanero mango salsa. The options are seriously endless! 

An overhead shot of ingredients on plates. At the top is a small white bowl with minced garlic, in the middle is a pink and white plate with white fish on it, and at the bottom are a grey bowl with salt in it and a white bowl with orangish brown cajun seasoning.

What You Need for Cajun Pan-Seared Cod & Substitutions

Cod: I used cod for this recipe but you can use any white fish. This recipe is great with tilapia or halibut. You can also try this with salmon or prawns! Cajun is great on almost anything and the method is the same, just the cooking times will vary depending on the thickness of the fish or size of the prawns. 

Cajun seasoning: Cajun seasoning is the star of the show. Because it has so many different spices with different densities, I recommend shaking the cajun before liberally seasoning the fish. This will ensure the spices are evenly blended together. If you don’t have cajun seasoning, you can try making a big batch of your own. 

I usually make mine with 3 parts paprika, 2 parts salt, 2 parts garlic powder, 1 part pepper, 1 part onion powder, 1 part cayenne pepper, 1 part dried oregano and 1 part dried thyme. You can play around with those ratios and adjust to your personal liking. 

Avocado oil: I used avocado oil because it has a high smoke point, making it an excellent choice for searing the cod while preventing it from sticking to the pan. 

Garlic: I’ve tried this with and without fresh garlic and to be honest, it tastes way better with the garlic. When added directly into the oil, it adds an aromatic flavor that elevates the overall taste of the fish. If you don’t have garlic, you can try adding garlic powder directly into the oil (called blooming) or seasoning the fish with garlic powder after it has been patted dry. 

How to Make Pan-Seared Cajun Cod (That’s Not Dry)

A pink and white tiled plate has a filet of white fish on it. The fish is covered in red-brown cajun seasoning.

Pat the fish dry. This helps to remove any excess moisture from the fish and will ensure a crispy and flavorful crust. Sprinkle both sides with salt and pepper then coat with cajun seasoning.

A zoomed in image of a black cast iron pan. There is browned minced garlic in the pan. On top of the garlic is a filet of white uncooked cod with red-brown cajun seasoning all over it.

In a large cast iron pan, heat the oil over medium-high heat. Add the garlic and cook until fragrant, 2 to 3 minutes. Add the seasoned fish, allowing it to sizzle as it hits the hot oil. Cook one side without stirring until brown, 3 to 4 minutes.

A zoomed in image of a black cast iron pan. There is fully browned garlic and cajun seasoing stuck to the pan. In the middle is pan-seared cod. The cod is starting to flake apart and the cajun coating is blackening.

Flip the fish and cover the pan, this will help cook the fish evenly and preserve its moisture. Cook until the fish is opaque and flakes easily with a fork, approximately 2 to 3 more minutes.

A zoomed in image of a white bowl with a fish taco bowl in it. There is shredded purple cabbage, cajun cod, green cilantro leaves, and white lime crema sauce.

Serve with a salad, on a taco bowl, or in tacos and enjoy!

Mistakes and Fixes

Many people are intimidated by cooking fish. I get it – it can be a finicky protein with less time forgiveness than chicken thighs or beef. There are a couple common mistakes that can happen 

Dry fish: It’s the most common mistake when cooking fish. We’ve all done it and should not be ashamed of it. When you’re learning, cooking fish can be intimidating. The key to moist cod is to not overcook it. Remove the fish from the heat as soon as it turns opaque and easily flakes.

Too much spice: Cajun seasoning can vary in intensity. I once bought a cajun seasoning that was so spicy I had to half the amount whenever I used it. And yes, I learned the hard way by making super spicy cajun cod. 

If you find the cajun you bought (or made) is too spicy, you can customize it by adding more of the less intense spices like onion powder, garlic powder, salt, pepper, thyme, and oregano. 

If you’ve already made the cod (like me), pair it with a refreshing side salad (like my mango and cucumber salad) or with a yogurt based sauce (like the lime cream in this Cajun Fish Taco Bowl) to balance out the flavor. 

An overhead image of a table. At the top of the image is a 5 ounce red bowl. There is white lime crema in it. To the right is another 5 ounce bowl with green lime slices in it. To the right of the lime bowl, is a white small serving bowl, it is filled with purple cabbage, mango, rice, cajun fish and topped with cilantro and lime crema.

Nutritional Benefits

Cod: I’ve said it once and I’ll say it again, cod – or any type of fish – is an excellent source of quick cooking protein. Cod also provides us with essential nutrients like vitamin B12 and B6, selenium, and phosphorus. In fact, one serving of cod proves us with almost 30% of our recommended daily intake of B12. B12 helps keep our body’s blood system healthy (specifically in the formation of red blood cells) as well as helps make DNA. Pretty powerful stuff!  

Garlic: Besides being a flavor booster to any dish, garlic is a tiny but powerful aromatic. It provides us with Vitamin C, vitamin B6, selenium, and fiber. Some research suggests that it can help boost our immune system. Another study suggests that garlic may decrease the risk of heart disease. 

How to Meal Prep Pan-Seared Cajun Cod

Fish can be a little tougher to meal prep because it has a shorter shelf life than other cooked proteins. Most typically last 3 days compared to 5 days for chicken or beef (note: check your protein expiry dates and use your senses to determine when it expires). 

Meik and I usually like to double any recipe with fish and enjoy the leftovers the next day. 

If you’re doubling this recipe, make sure that you do not crowd the pan. Crowding the pan will steam the fish (vs searing the fish). If you don’t have enough room, cook it in two batches. 

A black cast iron pan with cajun fish reheating in it. There is a wooden spoon in it.

How to Reheat Pan-Seared Cod

The other challenge to batch prepping fish is reheating it. The biggest complaint about reheated fish is that it comes out dry. When reheating fish, remember these 2 tips:

Cook low and slow: No matter if you’re cooking on the stovetop or in the oven, be patient and heat until serving temperature. This will help prevent overcooking. 

Cover the fish: Cover the fish with a lid or loosely with foil to keep the moisture in. 

Microwave: For pan-seared cod, I don’t usually recommend using the microwave. While it’s such a convenient way to reheat food, you don’t have as much temperature control as an oven or stove. If you need to cook in the microwave, cover with a microwave safe dish, cook on the lowest power mode for 30 second intervals, and flip the fish every 30 seconds. 

Stovetop: In a cast iron pan, heat avocado oil over medium low heat. Add the fish and cover. Cook for 3-5 minutes until heated through.

Toaster Oven or Oven: Preheat your oven to 325°F. Place the fish in an oven safe dish and cover with loose foil. Cook for 6-8 minutes until warmed through. 

3 pink plates each have a tortilla with cajun fish tacos in them. Two of the plates are cut off in the right-hand upper and lower corner. The plate in the middle displays all the ingredients in the taco: purple cabbage, cilantro, mango, cajun cod, and lime crema.

How to Enjoy Cajun Pan-Seared Cod

Pan-seared cod is delicious in so many dishes! Here are a few ways to enjoy this fish while building balanced, nourishing meals. 

Add to Bowls: Add protein to your grain bowl for an extra boost of nutrition. I like it in this Cajun Taco Bowl. It’s also great in this baked buffalo cauliflower bowl and this green goddess glow bowl.   

Salad Topper: This is the perfect topping for any salad. I love it with my famous kale caesar salad, pickled mango and cucumber salad, or this crunchy kale and pomegranate salad. 

Make Tacos: Add it to tacos. The cajun cod pairs perfectly with pickled vegetables (try it with homemade pickled red onion or with these homemade avocado pickles) and my high-protein lime crema. Add tortillas, some mango habanero salsa, and a lime margarita and you have a delicious dinner.

Serve with these sides: I love serving this cod with my baked mushroom risotto and a side salad or my sauteed zucchini recipe.  

If you make this Cajun Pan-Seared Cod, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo

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Two plates with open-faced cajun fish tacos

10 Minute Pan-Seared Cajun Cod (That’s Not Dry)

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  • Author: Lindsay Pleskot, RD
  • Prep Time: 3 minutes
  • Cook Time: 7 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings 1x
  • Category: Main Dishes
  • Method: Pan Fry
  • Cuisine: American
  • Diet: Diabetic
Print Recipe

Description

This Pan-Seared Cajun Cod recipe is a staple in our household. Packed full of protein, B Vitamins (almost 30% of your DV of B12), and minerals like phosphorus which helps our bodies make energy, you can whip it up in 10 minutes or less!

Ingredients

Scale
  • 1 pound cod (or other white fish like halibut or tilapia)
  • 2 tablespoons (30 mL) cajun seasoning
  • Salt and pepper
  • 2 tablespoons (30 mL), avocado oil
  • 2 medium cloves garlic, grated or finely minced

Instructions

  1. Pat the fish dry. Sprinkle both sides with salt and pepper then coat with cajun seasoning

  2. In a large cast iron pan, heat the oil over medium-high heat. Add the garlic and cook until fragrant, 2 to 3 minutes. Add the seasoned fish and cook one side until brown, 3 to 4 minutes.

  3. Flip the fish and cover the pan. Cook through until the fish is opaque and flakes easily with a fork, approximately 2 to 3 more minutes. Serve with a salad, on a fish taco bowl, or in a taco and enjoy!