Ingredients
For the fish
- 600 g skinless, boneless cod fillets about 1 1/3 lb; thawed, in 4 portions of similar thickness
- 1 tablespoon olive oil 13.5 g
- 1 teaspoon smoked paprika 2.3 g
- 1/2 teaspoon ground cumin about 1 g
- 1/2 teaspoon garlic powder 1.55 g
- 1/4 teaspoon table salt 1.5 g
For the slaw
- 3 cups red cabbage finely shredded; 210 g
- 2 tablespoons fresh lime juice 30 g
- 2 teaspoons olive oil 9 g
- 1/8 teaspoon table salt 0.75 g
- 2 tablespoons fresh cilantro finely chopped; about 2 g, divided
For the sauce and serving
- 1/3 cup plain lowfat Greek yogurt 80 g; unsweetened
- 1 tablespoon fresh lime juice 15 g
- 1 tablespoon water add gradually, as needed
- 8 small corn tortillas about 6 inches across and 24 g each; 192 g total
Equipment
- 1 Rimmed baking sheet
- 1 sheet of parchment paper rated for 425°F (220°C)
- 2 Mixing bowls plus a small bowl for seasoning
- 1 Instant-read food thermometer
- 1 Skillet for warming tortillas
- 1 Spatula and clean tongs
- 1 Kitchen scale or measuring cups and spoons
Instructions
Prepare the components
- Heat the oven to 425°F (220°C). Line a rimmed baking sheet with parchment rated for this temperature.
- In a clean bowl, toss the cabbage, 2 tablespoons lime juice, 2 teaspoons olive oil, 1/8 teaspoon salt and half the cilantro. In a second bowl, stir the yogurt with the remaining 1 tablespoon lime juice and remaining cilantro. Add the water gradually, only as much as needed for a spoonable drizzle. Refrigerate both while preparing the fish.
- Pat the thawed cod dry with paper towels. Mix the 1 tablespoon olive oil, paprika, cumin, garlic powder and 1/4 teaspoon salt. Rub over the fish and arrange the portions apart on the prepared pan. Wash hands and clean surfaces and utensils that contacted raw fish.
Bake and assemble
- Bake for approximately 10–15 minutes, checking thinner pieces at the earlier end. The thickest part of each portion must reach 145°F (63°C) on an instant-read food thermometer. Time varies with thickness. Move finished pieces to a clean plate if others need longer.
- While the fish finishes, warm the tortillas in a dry skillet over medium heat, about 20–30 seconds per side or according to the package, until flexible. Stack them inside a clean kitchen towel to keep warm.
- Break the cooked cod into large flakes. Divide the fish and slaw among 8 warm tortillas and spoon the yogurt sauce over the top. Serve promptly, allowing 2 tacos per serving.
Nutrition
Serving: 1serving (2 tacos)Calories: 315kcalCarbohydrates: 27.75gProtein: 32.44gFat: 8.61gSaturated Fat: 1.47gPolyunsaturated Fat: 1.73gMonounsaturated Fat: 4.73gCholesterol: 66mgSodium: 343mgPotassium: 903mgFiber: 4.45gSugar: 3.41gCalcium: 116mgIron: 1.95mg
Video
Video: Minimalist Baker demonstrates smoky oven-baked cod tacos. Its version cuts the fish before baking and uses guacamole and different toppings, with cornmeal optional; follow the recipe above for unbreaded cod portions, lime slaw, yogurt sauce, and cooking temperature.
Notes
Contains fish and milk. For gluten-free needs, use tortillas and packaged ingredients labeled gluten-free and prevent cross-contact; corn tortillas alone do not establish the whole meal is gluten-free. Follow frozen-fish package thawing instructions, especially for vacuum-packed fish. Refrigerate components separately within 2 hours (1 hour above 90°F/32°C), at 40°F/4°C or below. Use cooked fish within 3–4 days and reheat leftovers to 165°F/74°C. The sauce follows any shorter yogurt-package directions. Nutrition is an ingredient-based estimate for 2 tacos, one quarter of the fish, slaw and sauce, using generic USDA data and all measured oil and salt; actual brands and retained amounts vary. Optional lime wedges or pico de gallo are not included. Prep and cooking times are estimates, not a report of a timed kitchen test.
