Baja Fish Taco Bowls with Flaky Cod and Black Bean Corn Salsa
By Isabella Quinn
Prep
15 min
Cook
15 min
Total
30 min
Servings
4
Level
Easy
Baja fish taco bowls take 30 minutes to prepare. Top with seasoned cod, shredded cabbage salad, salsa with black beans and corn, and avocado for a taco substitute with generous fillings and a citrusy, smoky taco taste.
The slaw is prepared with mayonnaise or plain yogurt and taco seasoning and fresh lime juice, combined with two types of cabbage, carrot, green onion, and cilantro. The cod is coated in olive oil and taco seasoning and pan-fried. Red onion, bell pepper, jalapeño, corn, black beans, and more seasoning are sautéed in the pan to create a salsa topping.
Pat cod dry before seasoning and cooking. Cook cod, without stirring or flipping, for 4 minutes. Flip when cod slides easily from the pan. Common mistakes include flipping fish before it is ready, which can damage the cod, and failing to stir the salsa after adding corn and beans, which can cause the vegetables to clump.
Prepare each salad bowl with the same quantity of coleslaw and salsa, along with a fillet and avocado. You may also offer extra coleslaw dressing and lime wedges and cilantro on the side for customers to add to their bowls as desired.
Why we keep this one around
- Preparation time for this meal is 30 minutes since the coleslaw and black bean salsa can be made with some of the same ingredients as the pan-fried cod and don't need an additional sauce.
- Helps simplify cleanup by using one deep skillet to cook the fish and vegetable-bean salsa mixture and one large mixing bowl to prepare the slaw.
- Uses ingredients typically found in grocery stores, including cabbage, canned black beans, frozen corn, and taco seasoning, to reduce the total number of ingredients needed.
- Has flexibility because mayonnaise or regular yogurt are acceptable ingredients for the dressing, and the website lists several kinds of flaky white fish.
- Makes four ready-to-eat meals without tortillas. Each meal includes one cod fillet and slaw, salsa, and avocado.
- Let's save time by completing some of the food preparation ahead of time, the vegetables and coleslaw dressing can be prepared in advance.
- You can make the fish and salsa on the night you plan to serve the meal.
Ingredients
- •⅔ cup mayonnaise (or plain yogurt)
- •1 tbsp taco seasoning
- •2 tbsp fresh lime juice
- •2 cups shredded cabbage
- •1 cup shredded red cabbage (chopped)
- •1 large carrots (1 to 2, shredded)
- •3 green onions (3 to 4, chopped)
- •½ cup fresh cilantro
- •4 cod fillets (6 ounces each)
- •3 tbsp olive oil
- •1 tbsp taco seasoning
- •1 tbsp olive oil
- •½ red onion (diced)
- •½ red bell pepper (seeded, membrane removed, finely diced)
- •½ jalapeño pepper (seeded, membrane removed, finely diced)
- •1 cup frozen corn kernels (thawed)
- •1 canned black beans (14.5 ounces, rinsed and drained)
- •½ tsp taco seasoning
- •½ fresh lime
- •2 green onions (sliced)
- •1 avocado (sliced or cubed)
- •lime wedges
- •fresh cilantro (for serving)
Instructions
- 1
In a small dish, whisk together the mayonnaise or yogurt, taco seasoning, and lime juice.
- 2
In a medium bowl, add the white and red cabbage, carrot, green onion, and cilantro leaves.
- 3
Add 1/4 cup of the dressing and toss well to combine.
- 4
Reserve the remaining dressing for guests to drizzle on their fish at serving.
- 5
Place the fish fillets on a plate and pat with paper towels to remove excess moisture.
- 6
Brush the exposed surface with olive oil and sprinkle with fish taco seasoning.
- 7
Heat 2 tablespoons of oil in a heavy-bottomed skillet over medium-high heat.
- 8
Place the fillets in the pan, seasoned side down.
- 9
Brush the top with oil and sprinkle with taco seasoning.
- 10
Cook undisturbed for 4 minutes, or until the fish naturally releases from the pan.
- 11
Flip and cook the second side for 3 to 4 minutes more.
- 12
Transfer the fish to a plate and cover with foil to keep warm.
- 13
In the same skillet, heat 1 tablespoon of oil and sauté the red onion, bell pepper, and jalapeño for 1 minute.
- 14
Add the corn kernels, black beans, and seasoning, stirring to combine, and cook for another 1 to 2 minutes.
- 15
Remove from the heat, squeeze the juice of 1/2 lime over the salsa, add the green onion, and toss well.
- 16
Divide the slaw and salsa equally between 4 pasta bowls.
- 17
Top each serving with 1 fish fillet and 1/4 of the avocado cubes.
- 18
Serve with lime wedges and cilantro sprigs.
FAQ
Nutrition (per serving)
433
Calories
34g
Protein
52g
Fat
23g
Carbs
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