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These blackened cod tacos with cabbage slaw have about 42 g of protein per serving and take 34 minutes. The protein comes from cod and Greek yogurt, not powder, so they taste like fish tacos and nothing else.
One serving is three tacos, about 340 g of food. Roughly 31 g of the protein is the fish, 5 g is the yogurt crema, and the tortillas and cabbage cover the rest.
I cook the cod in a 30 cm / 12-inch cast iron pan from a garage sale, two fillets at a time so the crust forms. It smokes. Run the fan.
The trade-off is timing. Assembled tacos hold up for about 10 minutes before the tortillas soften, so cook last and eat right away.
Why You’ll Love This Recipe
- About 42 g of protein per serving from cod and yogurt
- Ready in 34 minutes with one skillet to wash
- Shredded cabbage and lime crema can be prepped ahead
- Corn tortillas keep it gluten-free if the label checks out
Ingredient Notes
- cod fillets: Atlantic or Pacific cod both work. Buy fillets about 2 cm / 3/4 inch thick so they cook evenly. Haddock or pollock are fine substitutes.
- smoked paprika: This gives the crust its brick-red color and smoky flavor. Regular paprika works, but the crust tastes flatter.
- plain nonfat Greek yogurt: Nonfat has about 10 g protein per 100 g. Full-fat yogurt tastes richer but adds calories and slightly less protein.
- corn tortillas: Choose 6-inch tortillas. Check the label for gluten-free if you need it, since some brands add wheat flour.
- green and red cabbage: A bag of coleslaw mix without dressing works if you’re short on time. Slice it thinner if the pieces look thick.
Blackened Cod Tacos with Crunchy Lime Cabbage Slaw
Ingredients
Method
- Toss the cabbage, green onions and cilantro with the lime juice, olive oil, honey and 1/4 tsp salt in the 4-quart / 3.8 L bowl. Set it aside for 10 minutes so the cabbage softens slightly and still crunches.
- Stir the Greek yogurt with the lime zest, 1 tbsp lime juice, grated garlic, 1/8 tsp salt and 1 tbsp water in a small bowl until pourable. Refrigerate until serving.
- While the slaw sits, pat the cod dry with paper towels. Mix the paprika, garlic powder, onion powder, thyme, oregano, cayenne, black pepper and 1 tsp salt in a small bowl. Brush the fillets with the melted butter, then press the spice mix onto every side until coated.
- Heat the 30 cm / 12-inch cast-iron skillet over medium-high heat for 2 minutes. Add 1 tbsp avocado oil and lay in two fillets. Cook about 2 1/2 minutes without moving them, until the underside forms a dark brick-red crust. Flip once and cook another 2 1/2 minutes, until the center is opaque and reads 145 F / 63 C. If the spices turn jet black or smell bitter before the 2-minute mark, the pan is too hot. Pull it off the heat for 30 seconds and drop to medium.
- Move the first two fillets to a plate. Wipe the skillet with a paper towel, add the remaining 1 tbsp oil and cook the other two fillets the same way. While the second batch cooks, wrap the tortillas in a damp paper towel and microwave them on a plate for 40 seconds.
- Flake the cod into large chunks with a fork. Divide it among the warm tortillas, top with slaw, drizzle with the lime crema and add a lime wedge. Serve right away, within 10 minutes of assembling.
Notes
- Cook two fillets at a time so the cast iron stays hot.
- Brush butter onto the fish, not into the pan, so it doesn't burn.
- Pull the cod at 145 F / 63 C, not later, or it turns dry.
- Check the corn tortilla label if you need gluten-free.
- Run the exhaust fan before the skillet goes on.
Tips for Success
- Cook the cod in two batches of two fillets so the cast iron stays hot and the spice crust forms instead of steaming.
- Pat the fillets dry with paper towels before brushing on butter, because surface moisture turns the rub into a paste.
- Turn on the exhaust fan and crack a window before heating the skillet, since blackening spices smoke at medium-high heat.
- Check the thickest part of each fillet with an instant-read thermometer and pull the cod at 145 F / 63 C.
- Warm the corn tortillas in a damp paper towel before filling, since cold ones crack when you fold them around the fish.
Variations
- Swap the cod for haddock or pollock fillets about 2 cm thick and keep the same 145 F / 63 C doneness check.
- Spoon 2 tablespoons of warm black beans into each taco for extra protein and fiber, and expect a heavier plate.
- Replace the cayenne with 1 tsp chipotle powder for a smokier heat, or add pickled jalapeños to the slaw.
Storage and Reheating
Blackened cod tacos are best eaten fresh, within 10 minutes of assembly. Cod turns dry and rubbery when reheated, and a tortilla that sits under slaw goes soft. Leftover cod keeps in a sealed container at 40 F / 4 C or below for 2 to 3 days. Eat it cold, flaked over a salad.
For make-ahead, shred the cabbage up to 2 days ahead and keep it undressed in the fridge. Stir the lime crema together up to 3 days ahead. Toss the slaw with its dressing 10 minutes before you start cooking.
Raw cod fillets freeze well for up to 3 months if wrapped tightly. Thaw them overnight in the fridge. Cooked tacos, dressed slaw and the crema don’t freeze well.
Serving Suggestions
Set the table with the warm tortillas, a bowl of slaw, the lime crema, lime wedges and hot sauce, and let everyone build their own. That keeps the tacos inside the 10-minute window.
Black beans, charred corn, or tortilla chips with salsa all sit well next to these. A cold lager or sparkling water with lime goes with them.
Extra slaw is good the next day on a grilled chicken sandwich.
FAQ
How do I know when blackened cod is done if the crust is already dark?
Use an instant-read thermometer and pull the cod at 145 F / 63 C in the thickest part of the fillet. The dark crust hides color, so don’t trust your eyes alone. The center should look opaque and break into large flakes when you press it with a fork.
Can I use frozen cod or swap in haddock for blackened cod tacos?
Yes to both. Thaw frozen cod overnight in the fridge and pat it very dry, because extra water keeps the spice crust from browning. Haddock and pollock fillets about 2 cm / 3/4 inch thick cook the same way, but thinner pieces need roughly 30 seconds less per side.
Can I make the cabbage slaw for blackened cod tacos ahead of time?
Yes, but keep the cabbage undressed. Shred it up to 2 days ahead and store it in a sealed container in the fridge, then toss it with the lime dressing 10 minutes before you cook. Dressed slaw turns soft after about 24 hours. The lime crema keeps for 3 days.
What sides go with blackened cod tacos without making dinner too heavy?
Black beans, charred corn, and tortilla chips with salsa all work. Black beans also add protein and fiber. Skip cheese-heavy sides, since the lime crema and slaw already give the tacos their creamy and crunchy contrast.
How do I make blackened cod tacos dairy free?
Brush the cod with avocado oil instead of butter, and swap the Greek yogurt for unsweetened soy yogurt in the crema. Expect to lose roughly 3 to 5 g of protein per serving, so you’d land around 37 to 39 g instead of 42 g. Coconut yogurt loses the most.
What is the difference between blackened cod tacos and Baja fish tacos?
Baja fish tacos use battered, deep-fried white fish, usually with cabbage and a creamy sauce. Blackened cod tacos skip the batter and sear spice-coated fillets in a hot skillet. There’s no deep-frying, and the crust is smoky rather than crisp. Both work with cabbage slaw and corn tortillas.
