Fish Tacos: Baked Cod with Zesty Yogurt Sauce
Pat your cod fillets dry with paper towels before seasoning to ensure these low calorie fish tacos have a crisp sear. A wet surface creates steam in the pan, which prevents the fish from browning. Use a medium-sized non-stick skillet over medium-high heat to achieve a clean finish without the fish sticking to the base.
These Mexican tacos feature seasoned cod fillets served in small corn tortillas. A mixture of red and white cabbage, carrots, and coriander provides a crunch that contrasts with the creamy Greek yogurt and lime juice sauce. Let the fish rest for 1 minute after cooking to keep the juices inside the fillet. Warm the tortillas in a second skillet for 30 seconds per side or in a 200°C (400°F) oven for 3 minutes to ensure they are pliable.
Fish Tacos: Baked Cod with Zesty Yogurt Sauce
Recipe cardIngredients
Watch how it's made
Instructions
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Prepare the cabbage slaw
Combine the sliced white and red cabbage, shredded carrots, lime juice, and chopped coriander in a large bowl. Add a pinch of salt and toss to coat. You must set this aside so the slaw can thicken as it rests.
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Whisk the yogurt sauce
Mix the Greek yogurt, light mayonnaise and lime juice in a small bowl. Whisk until the mixture is smooth. Keep the sauce chilled until you serve it to maintain a refreshing temperature.
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Season the cod
Pat the cod fillet pieces dry with paper towels. Sprinkle each piece with cumin and kosher salt, then rub olive oil into the surface. A dry surface is essential for a proper sear.
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Sear the fish
Heat your skillet over medium-high heat until the oil is shimmering. Place the cod fillets in the pan, skin-side down if applicable. Sear for 3–4 minutes per side until the fish flakes easily with a fork.
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Rest the fillets
Remove the fish from the skillet and place it on a plate. Let it rest for 1 minute. This keeps the juices inside the fish and prevents over-cooking.
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Warm the tortillas
Heat a second dry skillet and warm the tortillas for 30 seconds per side. Alternatively, wrap them in foil and heat in a 200°C (400°F) oven for 3 minutes. This ensures they are pliable and do not crack.
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Assemble the tacos
Place a spoonful of slaw on each tortilla and top with one piece of cod. Drizzle the yogurt sauce over the fish and add hot sauce if you prefer. Fold the tortillas carefully.
You must pat the fish dry with paper towels before seasoning. If the surface is damp, the cod will steam rather than sear, resulting in a grey, rubbery texture instead of a crisp, golden exterior. Check that the oil is shimmering before adding the fish.
What to serve with it
Pair these tacos with cilantro-lime rice to add fibre and colour. Grilled asparagus with lemon-herb oil complements the delicate fish. For more texture, sprinkle toasted pumpkin seeds over the cabbage slaw. These sides maintain the low calorie profile while adding variety to the plate.
Storing and reheating
Keep components separate in the fridge for 2 to 4 days. Store at room temperature for no more than 2 hours. To reheat from frozen, cook fish in a skillet at 150°C (300°F) and warm tortillas in a 150°C (300°F) oven for 2 minutes using a moist paper towel.
Nutrition per serving
- Calories
- 150
- Protein
- 25.0 g
- Carbs
- 10.0 g
- Fat
- 2.0 g
- Fiber
- 3.2 g
- Sugar
- 2.5 g
Estimated, and offered as a guide rather than a medical figure.
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Questions people ask
Are fish tacos healthy for weight loss?
Yes. These tacos use baked cod and Greek yogurt instead of fried fish and heavy cream. This reduces saturated fats and calories while providing lean protein to keep you full longer.
What are some low-calorie fish tacos I can make?
Baked cod with a yogurt-lime sauce and cabbage slaw is a strong option. You can also try using tilapia or shrimp with corn tortillas to keep the calorie count low.
How many calories are in a typical fish taco?
Calories vary by preparation, but this version contains roughly 150 kcal per taco. Traditional fried fish tacos often contain significantly more due to the batter and oil.
What is the healthiest fish for fish tacos?
White fish like cod or tilapia are the healthiest choices. They are naturally low in fat and high in protein, making them ideal for weight management recipes.
About the author
Makeva
Makeva is a home‑cook who loves crafting approachable meals that balance flavor and nutrition. She specializes in quick weeknight dinners, hearty soups, and wholesome baked goods, sharing step‑by‑step guidance and practical tips. Readers can expect clear instructions, adaptable recipes, and a friendly tone that encourages confidence in the kitchen.
