4 servings | 20 minutes | Easy | 260 calories per serving
Protein: 34g | Carbs: 3g | Fat: 12g | Fiber: 1g

If you want a fast, flavorful dinner that feels restaurant-quality, this High-Protein Air Fryer Blackened Cod is a must-try. It’s crispy on the outside, flaky and juicy on the inside, and coated in a bold, smoky spice blend that brings just the right amount of heat.

Paired with a creamy, tangy dill sauce, this healthy air fryer fish recipe delivers big flavor with minimal effort. It’s perfect for busy weeknights, clean eating goals, or anyone looking for a lean, high-protein meal that doesn’t sacrifice taste.

Ready in under 20 minutes and incredibly easy to customize, this blackened cod is one of those recipes you’ll keep coming back to.

Look at the Recipe

• Crispy blackened crust with tender, flaky cod inside
• Bold smoky spices balanced with a creamy, zesty dill sauce
• High-protein, low-carb, and ready in under 20 minutes

Ingredients Needed

For the Cod

• 2–4 thick-cut cod fillets (about 6 oz each)
• 1 tbsp olive oil or avocado oil
  (or 1 tbsp melted butter for extra richness)

For the Blackened Rub

• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp dried oregano
• 1/4–1/2 tsp cayenne pepper (adjust to taste)
• 1/2 tsp salt
• 1/2 tsp cracked black pepper

For the Creamy Dill Sauce

• 1/2 cup mayonnaise
• 1 tbsp Dijon mustard
• 1 tbsp fresh dill, chopped
• 1 tbsp minced capers or finely chopped pickles
• 1 tbsp fresh lemon juice
• 1/2 tsp lemon zest

How to Make Our High-Protein Air Fryer Blackened Cod

1. Preheat your air fryer to 400°F (200°C) for 3–5 minutes.
2. Pat the cod fillets dry with paper towels. This helps the seasoning stick and creates a better crust.
3. Brush the fillets lightly with olive oil or melted butter.
4. Mix all the blackened seasoning ingredients in a small bowl.
5. Coat the cod evenly with the spice rub, pressing gently so it adheres well.
6. Place the fillets in the air fryer basket in a single layer, leaving space between each piece.
7. Air fry for 10–12 minutes, depending on thickness, until the fish flakes easily with a fork and the outside is slightly crisp.
8. Whisk together all the sauce ingredients in a small bowl until smooth and creamy.
9. Serve the blackened cod hot with a generous spoonful of the dill sauce on top or on the side.

Storage & Serving Suggestions

Serve this air fryer cod with roasted vegetables, cauliflower rice, or a fresh salad for a complete healthy meal. It also works great in tacos or wraps.

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the air fryer at 350°F (175°C) for 3–4 minutes to keep the texture crisp.

The dill sauce can be stored separately for up to 4 days and also works well as a dip or sandwich spread.

Tips & FAQs

Can I use frozen cod?

Yes, but thaw it completely and pat it dry before seasoning to avoid excess moisture.

How do I know when cod is fully cooked?

The fish should be opaque and flake easily with a fork. Internal temperature should reach 145°F (63°C).

Can I make this recipe even lower in fat?

Use light mayonnaise or swap half of it for Greek yogurt in the sauce. You can also reduce the oil slightly.

What other fish can I use?

This blackened seasoning works well with tilapia, haddock, mahi-mahi, or even salmon.

Is this recipe good for meal prep?

Yes. Cook the cod fresh, then store portions with vegetables for an easy high-protein lunch or dinner throughout the week.