Blackened Fish Tacos

Name: Blackened Fish Tacos
Total time: 18 min
Yield: 1 serving
Ingredients: 200g (7 oz) cod fillet; 3 small flour tortillas (105g); 120g (2 cups) white cabbage, shredded; 60g (1/4 cup) Greek yogurt, 0%; 40g (1 small) carrot, shredded; 25ml (5 tsp) lime juice; 1 tbsp (12ml) olive oil; 2 tsp smoked paprika, 1 tsp cumin, 1 tsp oregano, 1/2 tsp cayenne; 1/2 tsp garlic powder, 1/2 tsp salt, coriander

SERVES 1 · 18 MIN · ONE PAN

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680
CALORIES: 52g
PROTEIN: 69g
CARBS: 21g
FAT

Macros are for one serving as written. Make gives you more servings of the same size; Portion resizes one serving and moves the macros with it.

Ingredients

200g (7 oz) cod fillet
3 small flour tortillas (105g)
120g (2 cups) white cabbage, shredded
60g (1/4 cup) Greek yogurt, 0%
40g (1 small) carrot, shredded
25ml (5 tsp) lime juice
1 tbsp (12ml) olive oil
2 tsp smoked paprika, 1 tsp cumin, 1 tsp oregano, 1/2 tsp cayenne
1/2 tsp garlic powder, 1/2 tsp salt, coriander

Method

Mix all the dry spices with the salt. Pat the cod completely dry and press the spice mix onto every surface.
Dry fish is the whole game here. Wet fish steams and the spice crust slides off in the pan.
Toss the cabbage and carrot with two thirds of the lime juice and a pinch of salt and leave it to sit.
Mix the yogurt with the rest of the lime into a crema.
Get the cast iron very hot. Cook the cod in the oil, 3-4 min a side, without moving it at all.
It is done when it flakes with gentle pressure and reads 63C / 145F. Cod goes from perfect to cotton wool in about two minutes.
Warm the tortillas 15 seconds a side in a dry pan.
Break the fish into large flakes rather than shredding it, and build: slaw first, then fish, then crema and coriander.

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Tip: slaw underneath the fish, not on top. It keeps the hot fish off the tortilla and stops the whole thing going soft.

EquipmentCast iron skillet, mixing bowls

KitCast iron skillet Mixing bowls

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KeepsBest immediately. The slaw keeps 3 days on its own.

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Macros are computed from the raw ingredient weights above using USDA FoodData Central reference values. Brands vary, so treat them as close estimates rather than lab figures. Nothing here is medical or dietary advice.