Pan-Seared Cod with Cajun Spice Blend

By AislePrompt Editorial · Published 2026-06-14 · Updated 2026-06-14

A tender cod fillet pan-seared with a spicy Cajun seasoning that captures the flavors of the American South. This American-inspired seafood recipe, ready in about 20 minutes, pairs cod fillets, olive oil, paprika for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 pieces, 6 oz each cod fillets
• 3 tbsp olive oil
• 1 tbsp paprika
• 1 tsp cayenne pepper
• 1 tsp dried oregano
• 1 tsp garlic powder
• 1 tsp salt
• 1/2 tsp black pepper
• 4 lemon wedges

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Instructions

1. Step 1: In a small bowl, combine 1 tbsp paprika, 1 tsp cayenne pepper, 1 tsp dried oregano, 1 tsp garlic powder, 1 tsp salt, and 1/2 tsp black pepper to create the Cajun spice blend.
2. Step 2: Pat dry 4 cod fillets (6 oz each) with paper towels. Rub each fillet evenly with the Cajun spice blend on all sides.
3. Step 3: Heat 3 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering, about 2 minutes.
4. Step 4: Place the cod fillets in the skillet and cook for 4-5 minutes on the first side without moving, until the edges are golden and the fish releases easily from the pan.
5. Step 5: Carefully flip the fillets and cook for an additional 3-4 minutes until the fish is opaque and flakes easily with a fork.
6. Step 6: Remove from heat and serve immediately with 4 lemon wedges to squeeze over the top for brightness.