Pan Roasted Cod Fish Tacos are healthy, delicious and quick to cook. I love fish tacos, but often the fish is coated in a batter and deep fried. Although fried fish tacos are delicious, they’re a lot higher in calories and fat than roasted or grilled fish.
Recently, we invited some guests over for a last minute dinner. Since I was short on time, I ordered a taco dinner with all the fixings from our local fish market that happens to also have a taco bar inside the store. The chef said he usually fries fish for his tacos, but recommended roasting cod for our party as fried fish wouldn’t stay crisp very long.
The roasted cod fish was a huge hit at our dinner. In fact, it was more popular than the chicken and beef fillings for the tacos.
I returned to the fish market several days later to buy some cod fish and asked how they had prepared it for our party. The chef simply seasoned cod fish with some salt, pepper and Old Bay Seasoning.
The trick, he said, was to use a non-stick pan and cook over low heat. I used a cast iron skillet and then also tried cooking the cod fish in a non-stick pan. The cod fish did stick some to the cast iron skillet, so if you have a non-stick pan, you might find that easier to use.
I cut the cod filets into strips and seasoned them; then pan roasted them until cooked through. A few pieces fell apart, but that’s okay.
These pan roasted cod fish tacos are so easy to make, and they’re healthier than fried fish tacos.
Serve with some greens (baby arugula, shredded cabbage, or lettuce greens), and some mango salsa on top.
Pan Roasted Cod Fish Tacos
- 1 pound cod fish cut into 1" strips
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon Old Bay seasoning
- 1 tablespoon oil
- 6 corn tortillas
- 1 1/2 cups baby arugula
- mango salsa
Season cod with salt, pepper and Old Bay seasoning.
Heat oil in non-stick or cast iron skillet over medium heat. Place cod strips in pan, leaving space between the pieces. Reduce heat medium low heat, and cook cod about 2-3 minutes per side, turning gently using a spatula to brown all sides until cooked through. Cod will flake when done.
If you like these Pan Roasted Cod Fish Tacos, you might also like these deliciously healthy tacos: