Baked Cod Tacos with Cabbage and Lime Yogurt

Ingredients for eight tacos

Use eight tortillas that weigh about 25 grams each. The calculation assumes each tortilla has 50 calories, 1 gram protein, 10 grams carbohydrate, 1 gram fat, 1 gram fiber, and 10 milligrams sodium.

• 680 g raw cod fillets, cut into 8 equal pieces
• 8 small corn tortillas, about 25 g each
• 300 g green cabbage, finely shredded
• 180 g plain low-fat Greek yogurt
• 60 g fresh lime juice, divided
• 14 g olive oil (1 tablespoon)
• 3 g garlic, finely grated
• 2 g ground cumin (about 1 teaspoon)
• 2 g smoked paprika (about 1 teaspoon)
• 2 g fine salt (about 1/3 teaspoon)
• 1 g ground black pepper (about 1/2 teaspoon)

Bake the fish and assemble

Heat the oven to 425 °F before you season the fish. Keep the raw cod and its utensils away from the cabbage and sauce.

1. Line a rimmed baking sheet. Pat the cod dry and place the 8 pieces on the sheet with a little space between them.
2. Mix the olive oil, cumin, smoked paprika, salt, black pepper, and 30 g lime juice. Brush the mixture over every piece of cod.
3. Bake for 10 to 14 minutes, depending on thickness. Check the thickest piece with a food thermometer; fish is ready at 145 °F. FoodSafety.gov also allows the visual check that the flesh is no longer translucent and separates easily with a fork.
4. While the cod bakes, stir the yogurt, grated garlic, and remaining 30 g lime juice together. Toss the cabbage with 3 tablespoons of the lime yogurt to lightly coat it.
5. Warm the tortillas according to their package directions. Fill each with one piece of cod, cabbage, and the remaining lime yogurt. Serve two tacos per person.

Estimated nutrition for two tacos

Estimated per serving, two tacos: 330 calories, 38 g protein, 28 g carbohydrate, 8 g fat, 4 g fiber, and 340 mg sodium.

The calculation uses USDA FoodData Central values for 680 g raw Atlantic cod as a generic cod reference, all of the produce, yogurt, spices, oil, and 2 g salt. It adds the tortilla label values stated above and divides the recipe by four. Cod species, retained oil, tortilla size, yogurt brand, substitutions, and serving yield can change the result, so this is a practical estimate.

Check the tortilla Nutrition Facts label separately and multiply one tortilla's values by eight. Check the yogurt label separately for its serving size and the values in the full 180 g used here. FDA guidance explains that label calories and nutrients apply to the listed serving size.

Fish, dairy, and useful swaps

Cod is fish, and the yogurt contains milk. Keep both allergens in mind when serving the tacos. Corn tortillas can be made on equipment that also handles wheat, so choose a labeled gluten-free product if cross-contact matters.

For a dairy-free sauce, replace the 180 g Greek yogurt with 180 g plain, unsweetened plant-based yogurt whose allergen statement works for your table. Recalculate calories, protein, carbohydrate, fat, and sodium from that product's Nutrition Facts label. The estimate in this recipe cannot be reused for the dairy-free version.

Store the components separately

Refrigerate cooked cod, cabbage, and yogurt sauce within 2 hours. Use separate shallow covered containers and keep the refrigerator at 40 °F or below. USDA FSIS guidance gives cooked fish leftovers a 3-to-4-day refrigerator window.

Do not store assembled tacos because the tortillas absorb moisture and fall apart. Refrigerate each component, then assemble only what you plan to eat. Reheat leftover cod to 165 °F, while keeping the cabbage and yogurt sauce cold.

Questions

Sources

• USDA FoodData Central
• Dietary Guidelines for Americans, 2025-2030
• FDA, How to Understand and Use the Nutrition Facts Label
• FoodSafety.gov, Safe Minimum Internal Temperatures
• USDA FSIS, Leftovers and Food Safety