15 Minute Blackened Cod Fish Tacos with Pinto Bean Salsa

Blackened cod fish tacos in whole wheat tortillas topped with corn, beans, cilantro, and a creamy lime sauce.

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15 Minute Blackened Cod Fish Tacos with Pinto Bean Salsa

These blackened cod fish tacos come together in just 15 minutes and are packed with flavor, protein, and fiber. Flaky cod is seasoned with Cajun spice, pan-seared until golden, then topped with a fresh pinto bean salsa and creamy lime yogurt sauce for an easy, balanced taco night.

Prep Time10

Cook Time10

Course: dinner, lunch, Main Course

Cuisine: Mexican

Servings: (2 tacos per person)

Calories: 392kcal

Author: Maria Lucey RD

Equipment

Large cast iron pan or heavy-bottomed skillet I love my Le Creuset
Fish spatula (optional but helpful)

Ingredients

For the Lime Crema

120 grams plain Greek yogurt 0.5 cups, I used 2% fat
Juice of ½ lime
0.5 teaspoon garlic powder
0.25 teaspoon fine salt
1-2 tablespoons water to thin as needed

For the Pinto Bean Salsa

1 large tomato diced
0.5 small red onion finely chopped
30 grams fresh cilantro (coriander) chopped about 1 large handful
240 grams cooked pinto beans 1 cup,drained and rinsed if using canned
80 grams corn kernels 0.5 cups, fresh or frozen
1 teaspoon ground cumin
Juice of 0.5 lime
Fine salt to taste

For the Blackened Cod

600 grams cod fillets or other white fish like halibut or tilapia
2 tablespoons cajun seasoning
Fine salt and black pepper
1 tablespoon avocado oil
2 medium garlic cloves grated or finely minced

To Serve

8 small corn or flour tortillas warmed
120 grams rainbow slaw or shredded cabbage about 2 cups
1 ripe avocado sliced optional
Extra lime wedges for serving

Instructions

Make the lime crema: In a small bowl, whisk together the Greek yogurt, lime juice, garlic powder, and salt until smooth. Add water 1 tablespoon at a time to thin the crema to your desired consistency. It should be pourable but not too thin. Set aside in the refrigerator while you prepare the rest.
120 grams plain Greek yogurt, Juice of ½ lime, 0.5 teaspoon garlic powder, 0.25 teaspoon fine salt, 1-2 tablespoons water
Prepare the pinto bean salsa: In a medium bowl, combine the diced tomato, finely chopped red onion, chopped cilantro, pinto beans, corn kernels, cumin, and lime juice. Toss everything together and season with salt to taste. Set aside at room temperature.
1 large tomato , 0.5 small red onion , 30 grams fresh cilantro (coriander) chopped, 240 grams cooked pinto beans, 80 grams corn kernels, 1 teaspoon ground cumin, Juice of 0.5 lime
Season the fish: Pat the cod fillets completely dry with paper towels (this is important for getting a good sear). Sprinkle both sides of the fish generously with cajun seasoning, plus salt and black pepper to taste.
600 grams cod fillets, 2 tablespoons cajun seasoning, Fine salt and black pepper
Cook the garlic: Heat the avocado oil in a large cast iron pan or heavy-bottomed skillet over medium-high heat. Add the grated or finely minced garlic and cook, stirring frequently, until fragrant, about 2 to 3 minutes. Be careful not to let the garlic burn.
1 tablespoon avocado oil, 2 medium garlic cloves
Cook the cod: Add the seasoned cod fillets to the pan in a single layer. Cook on one side without moving them until the bottom is browned and blackened, about 3 to 4 minutes. Flip the fish carefully using a fish spatula or regular spatula and cook the other side until the fish is opaque throughout and flakes easily with a fork, approximately 2 to 3 more minutes. The internal temperature should reach 145°F or 63°C.
Warm the tortillas: While the fish finishes cooking, warm your tortillas. You can heat them in a dry skillet over medium heat for about 30 seconds per side, or wrap them in a damp paper towel and microwave for 20 to 30 seconds.
8 small corn or flour tortillas
Assemble the tacos: Break the cooked cod into large chunks. On each warmed tortilla, layer rainbow slaw, a portion of blackened cod, a generous spoonful of pinto bean salsa, and a drizzle of lime crema. Add sliced avocado if using. Serve immediately with extra lime wedges on the side.
120 grams rainbow slaw or shredded cabbage, 1 ripe avocado sliced, Extra lime wedges for serving

Notes

Fish options: This recipe works with any firm white fish. Cod, halibut, tilapia, or mahi-mahi are all excellent choices. Adjust cooking time slightly based on the thickness of your fillets.

Cajun seasoning: You can use store-bought cajun seasoning or make your own by mixing 1 tablespoon paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, ½ teaspoon cayenne pepper, ½ teaspoon black pepper, and ½ teaspoon salt.

Pat the fish dry: This step is crucial for achieving that blackened crust. Any moisture on the surface will cause the fish to steam instead of sear.

Don't overcrowd the pan: If your fish fillets are large or you're doubling the recipe, cook the fish in batches so each piece has contact with the hot pan.

Adjust the spice level: If you're sensitive to spice, use less cajun seasoning or choose a milder blend. You can always add hot sauce on the side for those who want extra heat.

Storage:
Fridge: Store leftover cooked cod, pinto bean salsa, and lime crema separately in airtight containers for up to 3 days. Don't store assembled tacos as the tortillas will get soggy.
Freezer: Cooked cod can be frozen for up to 2 months. Cool completely, freeze in a single layer on a baking sheet, then transfer to a freezer-safe container. The lime crema and salsa don't freeze well.
Reheat: Gently reheat the cod in a skillet over medium heat for 2 to 3 minutes, or microwave in 30-second intervals until just warmed through.

Make-ahead tip: The lime crema and pinto bean salsa can be prepared up to 24 hours ahead and stored in the refrigerator. The fish is best cooked fresh.

Nutritional Calculations:
Ingredients used:

2% fat Greek yogurt
Corn tortillas (calculated for 8 small tortillas total)
Nutrition calculated without optional avocado

Nutrition