Cod Fish Tacos
These Healthy Cod Fish Tacos are served pan-seared or baked. The fish is seasoned with a homemade seasoning blend and then topped with warm and charred tortillas, crunchy slaw, avocado, and fresh tomatoes.
Ingredients
- 1 1/2 pounds white fish cod, tilapia, etc. Sliced lengthwise into pieces. See notes for substitutions
- 2 tablespoons unsalted butter or olive oil Melted and measured solid.
Spices for Blackened Fish Tacos
- 1 teaspoon smoked paprika
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon oregano
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon thyme
Spices for Homemade Taco Seasoning (or you can use a store-bought package)
- 1/2 tablespoon chili powder
- 1 teaspoon cumin
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- salt and pepper to taste
- cayenne pepper Optional for spicy
Tortillas and Toppings
- 8 corn tortillas You can use any tortilla you wish.
- 1/4 cup chopped red cabbage
- 2-3 tablespoons chopped red onions
- 2-3 tablespoons chopped tomatoes
Instructions
- Dry the fish completely and allow the fish to come to room temperature for 15 minutes.
- Drizzle 1 tablespoon of melted butter or oil onto both sides of the fish.
- Combine the spices in a bowl and sprinkle the spices over the fish. Be sure to season the sides of the fish.
Pan Seared Fish Instructions
- Heat a cast iron or stainless-steel skillet on medium-high heat. Add 1 tablespoon of butter.
- When the butter has melted, add the fish to the pan. Do not overcrowd the pan. The fish shouldn't touch. Cook the fish in batches if needed.
- Cook the fish for 2-3 minutes on each side until the fish is cooked through. It will turn opaque at the center. The fish will easily flake with a fork when it has finished cooking.
- Remove the fish and set aside to cool.
- Heat and warm the tortillas in accordance with instructions on the packaging. You can also char the tortillas on the grill or in the skillet.
- Assemble the tacos.
Air Fryer Instructions
- Spray the air fryer basket with cooking oil. Add the seasoned fish to the air fryer. Air fry at 400 degrees for 7-10 minutes or until the fish is flaky. Cook time will vary based on the size and how thick the fish fillets are.
Notes
- You can use halibut, tilapia, snapper, flounder, or even salmon.
- For baked fish, bake the fish at 400 degrees for 20-25 minutes.
- You can warm the tortillas however you want. You can pan sear, heat them in the oven, on the grill etc. Warm until soft.
- Instead of making your own blackened seasoning, you can use 1 1/2 tablespoons of a store-bought blend.
- Dry the fish thoroughly before coating it in butter or oil. Wet fish is more likely to stick to the pan when pan searing.
- Avoid using fish cold and straight from the fridge. I like to pull the fish from the fridge and allow it to rest for 15 minutes.
- When pan searing, the pan will need to get really hot. Cast iron usually smokes. This is normal. You can use a fan over the stove or open up a window as well.
- Don’t move the fish after you have placed it down on the skillet. It’s more likely to crumble, break, and not turn out pretty! Allow it to cook and get ready for flipping.
- Use a timer while cooking the fish if you are easily distracted. It will only need to cook for 2-3 minutes on each side.
Nutrition
Serving: 1tacoCalories: 175kcalCarbohydrates: 11gProtein: 17gFat: 7g
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