Go Back

Healthy Blackened Cod Tacos - Bright, Fresh, and Easy

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Cod fillets (about 1.5 pounds), skinless and boneless
  • Corn or flour tortillas (8–12, street taco size if possible)
  • Avocado (1–2, sliced)
  • Red cabbage (about 2 cups, thinly sliced) or a bag of coleslaw mix
  • Red onion (1 small), thinly sliced
  • Fresh cilantro (small bunch), chopped
  • Limes (2–3), for juice and wedges
  • Greek yogurt (plain, 3/4 cup) or light sour cream
  • Olive oil or avocado oil
  • Blackened seasoning spices: chili powder, smoked paprika, garlic powder, onion powder, ground cumin, dried oregano, cayenne, kosher salt, and black pepper
  • Optional toppings: pico de gallo, jalapeño slices, pickled onions, hot sauce

Method
 

  1. Pat the cod dry. Moisture prevents a good crust. Use paper towels to blot the fillets well on both sides.
  2. Mix the blackened rub. In a small bowl, combine 2 teaspoons chili powder, 2 teaspoons smoked paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon cumin, 1/2 teaspoon dried oregano, 1/4–1/2 teaspoon cayenne (to taste), 3/4 teaspoon kosher salt, and 1/2 teaspoon black pepper.
  3. Season the fish. Drizzle cod with 1 tablespoon oil. Sprinkle the rub evenly on both sides and press gently so it adheres. Let it sit 5 minutes while you prep the slaw.
  4. Make the quick slaw. In a bowl, toss shredded cabbage and red onion with the juice of 1 lime, a pinch of salt, and 1 teaspoon oil. Add chopped cilantro. Taste and adjust with more lime if needed. You want it bright and crisp.
  5. Stir the sauce. Mix Greek yogurt with the juice of 1/2 lime, a small pinch of salt, and a splash of water to thin. Optional: add a little hot sauce or minced garlic. The consistency should be drizzle-able.
  6. Heat the pan. Set a large cast-iron or nonstick skillet over medium-high heat. Add 1 tablespoon oil. When it shimmers, it’s ready.
  7. Cook the cod. Place fillets in the pan. Cook 3–4 minutes per side, depending on thickness, until opaque and it flakes easily with a fork. Don’t move it around too much—let the crust form. If pieces are thin, you may need only 2–3 minutes per side.
  8. Flake the fish. Transfer to a plate and gently break into large chunks. Squeeze a little lime over the top for a fresh finish.
  9. Warm the tortillas. Toast them in a dry skillet 15–30 seconds per side or wrap in foil and heat in a low oven. Keep them covered so they stay soft.
  10. Assemble. Layer fish into tortillas, top with slaw and avocado, and drizzle with the yogurt-lime sauce. Finish with extra cilantro and lime wedges. Serve immediately.