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Pan Roasted Cod Fish Tacos

April 30, 2018 by Jeanette 2 Comments

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Pan Roasted Cod Fish Tacos - quick and easy to cook, this a delicious, light and healthy fish taco
Pan Roasted Cod Fish Tacos - quick and easy to cook, this a delicious, light and healthy fish taco

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. 5 Freestyle points.
PAN ROASTED COD FISH TACOS - quick and easy to cook, this a delicious, light and healthy fish taco

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.

Pan Roasted Cod Fish Tacos - quick and easy to cook, this is a delicious, light and healthy fish taco. Delicious served with fresh mango salsa on top.

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.

Pan Roasted Cod Fish Tacos - quick and easy to cook, this is a delicious, light and healthy fish taco. Delicious served with fresh mango salsa on top.

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.

Pan Roasted Cod Fish Tacos - quick and easy to cook, this is a delicious, light and healthy fish taco. Delicious served with fresh mango salsa on top.

Serve with some greens (baby arugula, shredded cabbage, or lettuce greens), and some mango salsa on top.

Pan Roasted Cod Fish Tacos - quick and easy to cook, this is a delicious, light and healthy fish taco. Delicious served with fresh mango salsa on top.

Print

Pan Roasted Cod Fish Tacos

Course dinner
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 3
Calories 282 kcal

Ingredients

  • 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

To Serve

  • 6 corn tortillas
  • 1 1/2 cups baby arugula
  • mango salsa

Instructions

  1. Season cod with salt, pepper and Old Bay seasoning.

  2. 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.

Recipe Notes

5 Freestyle points

Nutrition Facts
Pan Roasted Cod Fish Tacos
Amount Per Serving
Calories 282 Calories from Fat 63
% Daily Value*
Fat 7g11%
Cholesterol 65mg22%
Sodium 301mg13%
Potassium 758mg22%
Carbohydrates 23g8%
Fiber 3g13%
Protein 30g60%
Vitamin A 300IU6%
Vitamin C 3mg4%
Calcium 82mg8%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.

If you like these Pan Roasted Cod Fish Tacos, you might also like these deliciously healthy tacos:

Oven Fried Avocado Tacos with Poblano Ranch Sauce

Oven Fried Avocado Tacos - these crunchy avocado tacos are baked for a healthy vegetarian taco filling

Crockpot Shredded Hawaiian Chicken Tacos

Crockpot Shredded Hawaiian Chicken Tacos - the filling for these tacos is sweet and tangy. Versatile too - can also be served in a rice bowl or on a bun with some slaw ~ https://jeanetteshealthyliving.com

Slow Cooker Chicken Tinga Tacos

Slow Cooker Chicken Tinga Tacos - this chicken is so flavorful, juicy, tender and moist

 Chicken Carnitas Tacos

Instant Pot Chicken Carnitas - cooks in just 10 minutes; serve in tacos, burrito bowls, quesadillas, nachos and more

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Filed Under: dairy-free, Dinner, Fish, gluten-free, main courses, Seafood Tagged With: Cinco de Mayo, fish, fish tacos, Mexican food, pan roasting, seafood, tacos

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Comments

  1. Angie@Angie's Recipes says

    April 30, 2018 at 9:26 am

    o Jeanette, I am drooling…the cod fish sticks are so succulent and delicious…best taco ever!

    Reply
    • Jeanette says

      May 5, 2018 at 8:19 pm

      Thanks Angie! My husband especially loves fish tacos

      Reply

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