This post may contain affiliate links. Please read our disclosure policy.
These healthy cod tacos come together quick and easy with a simple seasoning and marinade, pan searing, and layers of crunchy cabbage, cold creamy fish taco sauce, and crumbled cotija cheese all wrapped in warm corn tortillas.
Taco night happens more frequently than Tuesdays around here. Which is why I love easy taco recipes like these Easy Shrimp Tacos, Crispy Potato Tacos and Ground Beef Tacos. These healthy cod fish tacos are another quick and easy option. It takes just 10 minutes to whip up the marinade and taco sauce and another 10 minutes to cook. Pile the seasoned dish into some warm corn tortillas with some crunchy cabbage and crumbled cotija cheese. Simple, satisfying and loaded with flavor, these tacos are sure to become a favorite!
Ingredients Needed
- Cod: can use fresh or frozen. Be sure to thaw the fish completely by removing it from the freezer and allowing to thaw in the refrigerator. Fish bought fresh from the market has already been frozen and defrosted. For the most fresh options always opt for frozen fish.
- Oil: Extra virgin olive oil is a great option for the marinade.
How to Make
- Marinate the cod: combine the fish taco seasoning with olive oil and fresh lime juice to make a marinade. Let the fish marinate for at least 30 minutes, up to 8 hours in the refrigerator.
- Prepare the fish taco sauce: combine the ingredients for the sauce, then store in a sealed container in the refrigerator until you’re ready to assemble the tacos.
- Cook the cod:
- Warm the tortillas: corn tortillas are traditionally used for tacos, although you can use flour tortillas also if you would prefer. To warm the tortillas heat them on a skillet or comal. Heating the tortillas makes them softer and less likely to rip or break.
- Assemble the tacos: layer the shredded cabbage, cooked fish, fish taco sauce and other toppings of choice.
Cooking Methods (How to Cook Cod for Tacos)
Cod cooks quickly and will not need to be cooked for long with any method you choose. Fish should be cooked to an internal temperature of 145 degrees F.
- Pan Seared: cook the fish in a cast iron skillet or other heavy bottomed skillet.
- Baked: spray baking dish with avocado oil or other non stick baking spray. Bake at 375 degrees F for 10-12 minutes until internal temperature reaches 145 degrees F and fish easily flakes apart.
- Grilled: Heat grill to 400-450 degrees F. Place the fish directly on the grates and cook for 8-10 minutes only flipping once when the fish naturally releases from the grates.
Topping Ideas:
- Slaw or shredded cabbage.
- Crumbled cotija or queso fresco.
- Fish Taco Sauce
- Creamy cilantro lime sauce
- Fresh pico de gallo
- Mango Salsa
Cod Fish Tacos FAQs
Nutritionally cod is leaner than tilapia and contains more of the heart healthy fat, Omega 3s. Cod is also high in niacin, B, C and D vitamins and potassium. Tilapia and cod have a similar taste, with tilapia having a slightly sweeter taste. Tilapia is also firmer in texture, while cod is more tender and breaks apart into larger chunks. Overall they are very similar and tilapia is a good substitute for cod.
Each taco will hold approximately 1.5 ounces. A 1 pound piece of cod should make 10-11 tacos.
After the cod is fully cooked, you will be able to easily break it apart into flakes using a fork.
More Taco Recipes To Enjoy
Healthy Cod Fish Tacos
Ingredients
Fish Taco Marinade
- 1 pound cod (or other firm white fish like tilapia)
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic minced
- 1 tablespoon cilantro diced
- 1 teaspoon chili powder
- ½ teaspoon ground cumin
- ¼ teaspoon cayenne powder
- ½ teaspoon salt
- 1 teaspoon fresh lime juice
Fish Taco Sauce
- ¼ cup mayonnaise
- ¼ cup sour cream or greek yogurt
- 1 teaspoon hot sauce
- 1 wedge lime juice
- ¼ teaspoon garlic powder
- salt to taste
Fish Tacos
- 10 corn tortillas
Toppings
- shredded cabbage
- cotija cheese crumbled
- pico de gallo
Instructions
- Combine the olive oil, garlic, cilantro, chili powder, cumin, cayenne, salt and lime juice in a small bowl.
- Add the fish to a sealable container or large plastic bag. Then pour the marinade over the top.
- Ensure the fish is coated in the marinade, seal and refrigerate for at least 30 minutes up to 8 hours.
- Prepare the fish sauce by combining the mayonnaise and sour cream in a small bowl. Stir until well combined and smooth.
- Add the hot sauce, lime juice and garlic powder. Taste and adjust as needed. Cover and refrigerate until ready to assemble tacos
- Heat 1 tablespoon of cooking oil in a large non stick skillet over medium high heat. Remove the cod from the marinade and place in the skillet. Cook 3-5 minutes on each side until fish is opaque and cooked through. Remove from the skillet and let rest 5 minutes before flaking or cutting.
- Heat corn tortillas in a small skillet or comal until heated through and slightly blackened if desired.
- Layer cabbage, cooked fish, and pico de gallo. Drizzle with fish taco sauce and top with crumbled cotija.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Photography by the talented KJandCompany.co
