Blackened Atlantic Cod with Cauliflower Couscous, Julien Vegetables & Mango Salsa

Chef Brian Jobe Tips & Techniques,Ideas & Inspiration

Blackened Atlantic Cod | Cauliflower Couscous | Julien Veg | Mango Salsa

Blackened Cod is sure to warm you up on a cold fall or winter day.

I used our Atlantic Cod Centre Cut 4-ounce portions, which are a perfect size for adding some height to this dish.

Whenever I use a blackening spice I always pair it with a sweet, refreshing condiment to balance the heat. In this case, to add some serious color, I opted for a fresh mango salsa. I recommend preparing this first and refrigerating it so the flavour has some time to develop.

Tip: This same blackened cod and salsa can also be used in fish tacos or a seafood wrap!

To manage the amount of carbs in this dish, I decided to go with a cauliflower couscous side, which is very simple to prepare.

Recipe yields 4 servings.


For the mango salsa

  • 1 large ripe mango, diced
  • ¼ ripe pineapple, diced
  • ½ red bell pepper, diced
  • 2 tbsp chopped cilantro
  • 1 lime

For the cauliflower couscous

  • 1 head cauliflower
  • 1 tbsp butter
  • Salt and pepper, to taste

For the vegetables

  • ½ cup red pepper, julienned
  • ½ cup green pepper, julienned
  • ½ cup carrot, julienned
  • 1 tsp butter
  • 1 tsp olive oil
  • 1 tbsp fresh thyme, chopped
  • Salt and pepper, to taste

For the blackened cod

  • 4 (4 oz) portions Atlantic Cod Centre Cut (product code 6129)
  • 1 cup Cajun spice
  • ½ cup paprika
  • Salt, to taste


  1. Separate mango flesh from skin. Core the mango and chop it into 1-centimetre cubes. Peel and dice fresh pineapple a little smaller than the mango. Finely dice red pepper. Combine in a mixing bowl and add chopped cilantro and juice from one lime. Refrigerate until ready to serve.
  2. Using a small chef knife, cut the cauliflower into florets, then pulse in food processor until it reaches a granular size similar to couscous. In a small pot or pan, add butter and 1½ cups of cauliflower mix to sauté for approximately 5-6 minutes. Add salt and pepper to taste.
  3. Sauté julienned red pepper, green pepper and carrot over medium heat in butter and olive oil. Add fresh chopped thyme and season to taste with salt and pepper.
  4. Combine Cajun spice, paprika and salt. Dredge cod portions on both sides until well-coated and set aside.
  5. In a lightly oiled cast iron skillet, heat on high until oil is smoking. Add in pre-dredged cod portion. Continue to sear over high heat for approximately 2 minutes, then turn over and remove pan from heat to finish cooking. Cod is done as soon as you see the first sign of protein showing on top.
  6. To plate, centre the cauliflower couscous and top with julienned vegetables, followed by cod. Garnish with mango salsa.