Name: Spicy Baked Cod Fish Tacos
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4
Ingredients: 1 1/2 pounds white flaky fish like cod; Juice from one lime; 2 tablespoons olive or avocado oil; 2 teaspoons chili spice; 1 teaspoon powdered garlic; 1/2 teaspoon ground cumin; 1/2 teaspoon smoked paprika (or cajun spice for more heat); 1/4 teaspoon salt; 1/8 teaspoon black pepper; 1/4 cup mayonnaise or greek yogurt; Juice from another lime; 2 tablespoons fresh cilantro, chopped; 1 tablespoon honey; 2 cups shredded red cabbage (or mix with green cabbage); 1 cup corn kernels (drained if canned, thawed if frozen); 1 jalapeño, finely minced; 1/4 cup sour cream (or greek yogurt); 2 tablespoons mayonnaise; Juice from half a lime; 1/2 teaspoon powdered garlic; 1/2 teaspoon smoked paprika; 1/8 teaspoon cayenne (optional for added spiciness); Salt, to taste; Corn tortillas, sliced avocado, lime wedges

Looking for a fresh spin on taco night that won’t weigh you down? If you’re tired of the usual ground beef tacos but still want something that’ll make everyone at the table happy, these baked cod fish tacos are exactly what you need. They’re lighter than traditional tacos, super easy to make on busy weeknights, and still pack all the flavors you love about taco Tuesday. Plus, baking the fish instead of frying means less mess in the kitchen and a healthier dinner on your plate – perfect for those times when you want to eat well without spending hours cooking.

Image: mollyshomeguide.com / Photographer Molly

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Suggestions for Ingredient Substitution

For the white flaky fish, alternatives include halibut, tilapia, or mahi-mahi. These fish have similar textures and mild flavors that work well in tacos. Adjust cooking time based on the thickness of the fish. For a plant-based option, use firm tofu or tempeh, marinating it in the same spices for enhanced flavor.

Greek yogurt can replace both mayonnaise and sour cream in this recipe, offering a tangy flavor and higher protein content. Use full-fat Greek yogurt for a creamier texture, or non-fat for a lighter option. For a dairy-free alternative, try cashew cream or a store-bought vegan sour cream.

Corn tortillas can be substituted with flour tortillas, lettuce wraps, or grain-free alternatives like cassava or almond flour tortillas. Lettuce wraps provide a low-carb option, while alternative flour tortillas cater to those with corn allergies or gluten sensitivities. Adjust the cooking method if using non-corn tortillas, as they may require different heating times.

Preparation Time	20-30 minutes
Cooking Time	15-25 minutes
Total Time	35-55 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

Calories: 1200-1400
Protein: 90-100 g
Fat: 80-90 g
Carbohydrates: 100-110 g

Ingredients

For the fish:

1 tsp garlic powder
1/4 tsp salt
1.5 lb white fish
1/2 tsp ground cumin
juice of 1 lime
2 tsp chili spice
2 tbsp olive oil (I use California Olive Ranch)
1/8 tsp black pepper
1/2 tsp smoked paprika

For the slaw:

1/4 cup mayonnaise
1 tbsp honey
juice of 1 lime
1 cup corn kernels (Birds Eye is a good choice)
1 finely minced jalapeño
2 tbsp fresh cilantro (finely chopped)
2 cups shredded red cabbage

For the taco sauce:

1/2 tsp smoked paprika
1/8 tsp cayenne
1/2 tsp garlic powder
1/4 cup sour cream
2 tbsp mayonnaise (I prefer Hellmann’s)
juice of 1/2 lime
salt, to taste

For serving:

lime wedges
sliced avocado
corn tortillas

Step 1: Marinate the Cod

In a shallow dish, whisk together lime juice, oil, chili powder, garlic powder, cumin, paprika, salt, and pepper.

Add the cod fillets, tossing them until they are evenly coated with the marinade.

Gently rub the seasoning into the fish on all sides to ensure maximum flavor.

If time permits, let the fish marinate for about 15 minutes to enhance the taste.

Step 2: Prepare the Slaw

While the fish is marinating, make the slaw.

In a large bowl, combine mayonnaise, lime juice, cilantro, and honey, stirring until well mixed.

Add in the shredded cabbage, corn, and sliced jalapeño.

Toss everything together to coat the vegetables evenly.

Season the slaw with a dash of salt and pepper to taste.

Set aside.

Step 3: Mix the Taco Sauce

In a small bowl, combine all the taco sauce ingredients.

Stir until well blended and set aside.

This sauce will add a creamy and tangy flavor to your tacos.

Step 4: Cook the Cod

Choose one of the four cooking methods for the fish:

Broiler: Set your oven to high broil and position the fish on a baking pan sprayed with cooking spray.
Broil the fish for about 5 minutes, or until it flakes easily when pierced with a fork.
Bake: Preheat the oven to 375°F (190°C).
Place the fish in a baking dish sprayed with cooking spray.

Bake for 8-12 minutes, or until the fish flakes when pierced with a fork.
Pan: Heat a bit of oil or spray a large non-stick skillet or cast iron skillet with non-stick cooking spray over medium-high heat.
When the pan is hot, add the fish in a single layer without overcrowding.

Cook without moving the fish for 3 minutes, then flip and cook for another 2-3 minutes until just cooked through.

Remove from heat.
Grill: Heat your grill to medium-high.
Grill the fish for about 3-4 minutes on each side, or until it turns completely white and is cooked through.

Step 5: Assemble the Tacos

Once the fish is cooked, carefully break it up with a fork into bite-sized pieces.

Warm the tortillas by either microwaving them for 20-30 seconds, heating them on a skillet for 20-30 seconds per side, or grilling them for 20-30 seconds until they develop a few char lines on each side.

Divide the fish among the warmed tortillas, and top with the prepared slaw and slices of avocado.

Squeeze fresh lime juice over the top and drizzle with the taco sauce for an additional burst of flavor.

Step 6: Serve and Enjoy

Serve the fish tacos with a side of chips, salsa, and perhaps a refreshing margarita for a complete meal.

Enjoy the delicious combination of flavors and the satisfying crunch of the slaw with every bite!