Healthy Fish Tacos (with Cod)
These healthy fish tacos are PACKED full of flavor. Oven-baked, marinated, flaky cod pairs perfectly with the Greek yogurt pineapple slaw for a high-protein, healthy meal!
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Servings: 2 people
Calories: 200kcal
Equipment
- Sharp Knife
- Blender
- Mixing Bowls
- Sheet Tray
Ingredients
- 1-2 filets Cod 1 large filet, sliced into 4 "fingers"
- 2 Corn tortillas
- Lime wedges
Marinade Ingredients
- 3 cloves Garlic
- ¼ teaspoon Ground clove
- ½ teaspoon Ground cumin
- 1 teaspoon Kosher Salt
- 1 tablespoon Olive oil
- 1 tablespoon Orange juice fresh squeezed
- 2 tablespoon Lime juice fresh squeezed
- 1 Dried ancho chile (rehydrated)
- 1 Dried chile de arbol (rehydrated)
- ½ cup Water
- 2 cups Boiling water For rehydrating peppers, NOT to go in the marinade.
Pineapple Slaw
- 1 cup Pineapple or mango small diced
- ½ Red onion small diced
- 2 tablespoon Cilantro finely chopped
- 1 cup Cabbage thinly sliced
- ¼ cup Greek yogurt or sour cream
- 1 teaspoon Lime zest
- ¼ cup Lime juice (½ lime)
Instructions
- Begin by bringing 2 cups of water to a light boil.
- If you are sensitive to heat, I recommend taking the two chilis and cutting off the very bottom of the pepper. Then, over a sink or trash can gently tap the dried peppers to get the seeds out. If you like a lot of heat, skip this step. Place the peppers in a large heat-safe bowl, then pour the hot water over the peppers. Immediately cover with plastic wrap and set to the side for about 10-15 minutes, then drain and discard the water.
- Juice the adequate amounts of orange and zest, then juice the adequate amount of limes for the marinade. Add orange juice, lime juice, re-hydrated peppers, ground clove, ground cumin, salt, olive oil, and 3 cloves of garlic to a blender with ½ cup fresh water and blend until smooth.
- Slice the cod filets into roughly 1-inch wide strips. Add the fish strips to a bowl and cover with the marinade, using your hands to ensure they are fully coated (I recommend doing this with gloves on).
- While the fish is marinating, thinly shred the cabbage and dice the pineapple and red onion. Finely chop cilantro.
- To a new bowl, add the cabbage, pineapple, red onion, greek yogurt, cilantro, and lime juice and zest. Combine until well incorporated. Season to taste with salt.
- Set your oven's broiler to high.
- Remove the fish from the marinade and, using gloves, wipe excess marinade off of each piece of fish. The fish should still look red from the marinade, but you should be able to see the flesh easily.
- Places the wiped fish pieces on a parchment lined baking tray. Broil on high for 8-10 minutes, until the fish is flaky and cooked through.
- While the fish is broiling, heat the corn tortillas in a pan for a few seconds or gently over an open flame, just enough to heat through and char the edges, but not so much to make the tortilla crunchy.
- Assemble the fish tacos by placing the tortillas on a plate, topped with 2 pieces of cod per taco, then with the slaw on top. Garnish with lime wedges on the side.
Video
Notes
- This recipe calls for 1 dried ancho chili and one dried chile de arbol. I don't recommend omitting these, as they're important for the marinade.
- I highly recommend using fresh ingredients as much as possible in this recipe. So, squeeze the citrus yourself and buy high quality tortillas, fish, and herbs.
- I recommend using cod, since it is flaky and easy to cook, but any white fish will be fine if you need to substitute.
Nutrition
Serving: 1 taco | Calories: 200kcal | Carbohydrates: 29g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 1mg | Sodium: 1198mg | Potassium: 338mg | Fiber: 4g | Sugar: 9g | Vitamin A: 201IU | Vitamin C: 54mg | Calcium: 100mg | Iron: 1mg
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