Are you looking for a dinner recipe that’s healthy, flavorful, and easy to prepare? Cajun Blackened Cod with Sweet Potato Quinoa Hash and Avocado Crema is a perfect balanced meal that checks all those boxes. This dish brings together lean protein, nutrient-rich vegetables, and healthy fats for a satisfying and energizing dinner. Whether you’re trying to eat cleaner or simply want something tasty and nutritious, this anti-inflammatory meal has got you covered.
What Makes This Dish Special?
This dish combines several bold and wholesome ingredients into one balanced plate. The Cajun-seasoned cod fillets are pan-seared to lock in flavor without the need for deep frying. Paired with a hearty sweet potato quinoa hash, and topped with a refreshing avocado crema, this meal delivers layers of taste and powerful nutrients. It’s not just a recipe—it’s a way to fuel your body right.
Health Benefits and Precautions
Cod is a great source of lean protein and omega-3 fatty acids that support heart health and brain function. It’s low in calories and fat, making it ideal for healthy diets. Choose wild-caught cod when possible for the highest quality.
Sweet potatoes are high in fiber, vitamin C, and beta-carotene, an antioxidant that supports your immune system and reduces inflammation. They also have a low glycemic index, which means they help maintain balanced blood sugar levels.
Quinoa is a complete plant-based protein and contains magnesium, B-vitamins, iron, and antioxidants. It’s naturally gluten-free and easy to digest.
Avocados, used in the crema, are rich in heart-healthy monounsaturated fats, potassium, and fiber. They support skin health, reduce inflammation, and help with nutrient absorption.
Precautions: While this dish is generally safe and beneficial for most people, those with fish allergies or sensitivities should avoid it. Also, people watching their fat intake may want to keep an eye on portion sizes when using avocado.
Ingredients
For the Cajun Blackened Cod:
- 4 cod fillets (about 4–6 oz each)
- 2 tablespoons Cajun seasoning
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Lemon wedges for serving
For the Sweet Potato Quinoa Hash:
- 1 tablespoon olive oil
- 1 medium sweet potato, peeled and diced
- 1 cup cooked quinoa
- 1/2 red bell pepper, diced
- 1/2 yellow onion, chopped
- 1 clove garlic, minced
- Salt and pepper to taste
- 1 teaspoon chopped fresh parsley or cilantro (optional)
For the Avocado Crema:
- 1 ripe avocado, peeled and pitted
- 1/4 cup plain Greek yogurt (or dairy-free yogurt substitute)
- 1 tablespoon lime juice
- 1/4 teaspoon garlic powder
- Salt to taste
- 2–3 tablespoons water (to thin, if needed)
Instructions
Step 1: Prepare the Hash
Heat a tablespoon of olive oil in a large skillet over medium heat. Add diced sweet potato and cook for 10–12 minutes, stirring occasionally, until they begin to soften.
Add chopped onions and bell pepper, then stir in garlic. Cook for another 5–7 minutes until everything is tender. Stir in cooked quinoa, season with salt and pepper, and heat through. Turn off heat and garnish with herbs if desired.
Step 2: Make the Avocado Crema
In a blender or small food processor, combine avocado, Greek yogurt, lime juice, garlic powder, and a pinch of salt. Blend until smooth. Add water, one tablespoon at a time, to reach your desired creamy consistency.
Step 3: Cook the Cod
Pat the cod fillets dry with a paper towel. In a small bowl, mix Cajun seasoning, paprika, garlic powder, salt, and pepper. Rub the spice mixture evenly over both sides of the cod fillets.
Heat olive oil in a nonstick skillet over medium-high heat. Place cod fillets in the skillet and cook for 3–4 minutes on each side, or until the fish is blackened outside and opaque in the center. Cooking time may vary depending on thickness.
Step 4: Assemble the Plate
Spoon a generous portion of sweet potato quinoa hash onto a plate. Place a cod fillet on top and drizzle with avocado crema. Serve with lemon wedges for a fresh finish.
Final Tips
This meal is great for weekday dinners or impressing guests on the weekend. It’s gluten-free, highly nutritious, and easy to modify. You can swap the cod for salmon or chicken, or use cauliflower rice instead of quinoa for a lower-carb version. Whatever your version, this recipe brings something everyone can enjoy at the table.
Enjoy this guilt-free, flavorful, and colorful dinner that’s just as good for your body as it is for your tastebuds!
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