Taco ’bout a party of taste and everything that is good for you!! Dan and I LOVE Taco Bowls and Mexican themed meals. We have Taco Hombre here in Warwick and when we visit for lunch, we order our bowls without rice, having the black beans be the base, then add grilled chicken and toppings of tomatoes, onions, and a bit of guac. Sometimes we get the fish tacos, which we especially love! I loved going over to Pennings during the summer and ordering fish tacos, and we love the fish taco meals at another favorite mexican stop, located down the shore, (the Jersey Shore), called Surf Taco. During the summer months, if I see fish tacos on the menu wherever we are, whether it be in Rhode Island or Disney World, that’s what we get! And if you do it right when ordering at such places, you can make some good selections as a quick healthy choice… to an extent. The guac, the rice, the salsa… it might not be as fresh and could very well be made using unwanted additives. I think about this with everything when ordering out, and I always knew I could make a HEALTHIER Taco bowl! So here it is!!
Packed with healthy cod fish, nutritious cruciferous vegetables such as cauliflower, brussels sprouts,broccoli and kale (in the slaw!); fresh and raw toppings such as red onion and peppers, and healthy fats from coconut oil and avocado! I used a bit of a healthy full-fat yogurt (instead of sour cream!) for a lime-cumin-chili sauce that can be skipped if you don’t want the added dairy. This recipe may look involved and a lot of work, but it’s not. It’s all worth it! My husband said THIS IS HIS FAVORITE MEAL out of all the meals I make! I cook six nights out of seven. That’s saying something about this Fish Taco Bowl! Taco ’bout an impressive meal! So to visually see the health benefits of what’s in the bowl, here are some infographics! Cauliflower infographic (and the kale infographic) is from draxe.com and there is a good portion of the bowl that has cauliflower rice in it, so you’re getting some great nutrition here! The cod fish and brussels sprouts infographic made by yours truly! Still working on improving my infographic-creating-skills! Kale and Brussels Sprouts are found in the slaw of this recipe!
So here is what’s in the bowl and going step-by-step: Baked Cod Fish seasoned with Chili Powder, Cumin, Cilantro, Oregano and a bit of Parsley with squeezed lime juice. Cauliflower Rice. Fresh Red Onion and Orange Pepper diced. Kale/broccoli/brussels sprout-slaw. Yogurt Lime-Cumin-Chili Sauce. Fresh Avocado, sliced jalapeno and fresh limes! What you’ll need step-by-step… Cod Fish, rinsed and placed on cooking pan lined with foil.
Photo below shows all the additional items:
Cauliflower, garlic, coconut oil and extra virgin olive oil to make cauliflower rice.
Spices of Chili Powder, Cumin, Cilantro and Oregano with a touch of parsley.
Full-Fat Healthy Greek or regular yogurt. I use Fage here, for the yogurt lime cumin chili-sauce.
Red Onion and Orange Pepper (or yellow or red).
A healthy slaw, I found kale-brussels sprouts-broccoli-cabbage slaw bagged and ready to go. I’ve used broccoli slaw with cabbage before. Just a great way to get some added nutrients and power greens rather than simply using plane old lettuce. Plus the power greens add a great bite and crunch to the meal overall!
Also need some red wine vinegar for the slaw, the onions and peppers and the yogurt cumin chili-sauce.
Fresh Lime for zest to be added to the fish, the yogurt cream sauce and the toppings! Then lime wedges added to finishing plate to add squeezes here and there while enjoying!
Finish with fresh avocado and sliced jalapeno!
Everything you see below (with exception of the red wine vinegar… it’s off to the side). The only thing needed to be cooked will be the cauliflower and the fish! Everything else, just mixed and added raw! Everything is fresh, natural, healthy and nutritious! No added sugar or unnecessary refined flours or simple carbs!
To begin, we’ll start with the fish. The easiest way to make this meal is to used about a tbsp of each spice, combine those spices on a plate and then use a portion of it for the fish, leaving some leftover for the toppings. Spread some of the spice mixture across the cod fish, then squeeze some fresh lime and a slight bit of extra virgin olive oil, not much oil though.
Seal the fish with foil over top then place in oven at 385F for about 14 minutes. It cooks rather quickly if the fish is thin, or you may need closer to 18 minutes if it’s a thicker fish.
Next, we’re going to make some cauliflower rice. They sell already chopped up cauliflower in the bag, but sometimes it just doesn’t look fresh. So I simply buy a cauliflower head and do the chopping myself. It is ideal to have the cauliflower already chopped by the time you put the fish in the oven, so do this before!
Add about a tablespoon of extra virgin olive oil and coconut oil as well as smashed garlic to a pan, heat over medium then add the cauliflower rather quickly.
Sprinkle with parsley for some flavor while it’s cooking.
While the cauliflower rice and fish is cooking, start preparing the raw toppings. In a bowl, pour in the kale, broccoli, brussels sprouts slaw. This is the bag I found, it works great! Not organic however. It also has some cabbage and radicchio in it too. You can chop up your own kale and brussels sprouts just the same!
Squeeze lime juice and red wine vinegar, olive oil and add a bit of some of the spices.
In a separate bowl, combine sliced-diced red onion and sliced-diced peppers.
Then do the same, adding lime juice, red wine vinegar, some spices and a bit of extra virgin olive oil.
Lastly the cumin-lime yogurt sauce. Get a good quality full-fat yogurt and pour in a bowl.
Add a good amount of the spices along with red wine vinegar and lime juice and stir.
By now the cauliflower rice should be finished. Place in wide bowl.
Fish should be ready to go too!
Add fish, then add the toppings of slaw, peppers & onions, a dollop of the yogurt and fresh sliced jalepeno and avocado!
Who’s better than you!?!? A perfect Fish Taco Bowl to be nutritiously Well-Fed! Taco ’bout the best way to ful-fill Your Whole Well-Being!
| Prep Time | 10-15 minutes |
| Cook Time | 14-18 minutes |
| Servings |
people
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- 1-2 lbs Cod Fish nice mild thick flakey fish!
- 1/2 lime fresh squeezed lime
- dash extra virigin olive oil
- 1/2 - 3/4 spice mixture Use about half to 3/4 of mixture below
- 1 head cauliflower chopped
- 1 tbsp coconut oil
- 1/2 tbsp extra virign olive oil
- 2 cloves garlic smashed
- 1 dash parsley
- 1/2 bag kale broccoli brussels sprouts slaw or you can chop up your own. Using this combination makes for a healthier slaw than simply cabbage or just lettuce.
- 1 tbsp red wine vinegar
- 1 tsp extra virgin olive oil
- 1 tsp spice mixture
- 1 medium Red Onion sliced and diced
- 1 medium yellow or orange pepper sliced and diced
- 1-2 tsp red wine vinegar
- 1 tsp extra virgin olive oil
- 1-2 tsp spice mixture using a bit of spice mixture below
- 1/2 - 1 container plain yogurt I used Fage
- 1/4 spice mixture Using about a quarter of the spice mixture below. (half to 3/4th on the fish, the other 1/4 into the yogurt, what's left into the slaw and onions/peppers)
- 1/4-1/2 lime lime juice squeezed
- 1 tbsp cumin
- 1/2 tbsp oregano
- 1 tbsp chili powder
- 1/2 tbsp cilantro
Ingredients
Lime Cumin Chili Cod Fish
Cauliflower Rice
Kale Broccoli Brussels Sprouts Slaw
Red Onions and Pepper Topping
Lime Cumin Chili Sauce
Spice Mixture
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- Combine spices on plate and stir together.
- Preheat oven to 385F.
- Rinse Cod Fish and place on oven pan lined with foil.
- Smother with about 1/2 to 3/4 of spice mixture, leaving some leftover for additional recipe bowl items. Dribble just a dab of Extra Virgin Olive Oil and squeeze fresh lime over top. Cover with foil.
- Bake at 385F for about 14 minutes. May take longer for thicker fish pieces.
- Chop Cauliflower head to pieces.
- Heat Coconut Oil, Extra Virgin Olive Oil, smashed garlic over medium heat, then add cauliflower.
- Cook over medium to high heat for about 15 minutes, stirring occasionally and add a bit of parsley for taste.
- If you find this in a bag you're ready to go. If not, you can make your own slaw with healthy greens like this by simply cutting into bite sizes and place in a bowl.
- Add vinegar, olive oil and about a tsp of spice mixture and stir.
- Slice and dice red onions and peppers and place in a bowl. Add vinegar, olive oil and spices and stir.
- Pour yogurt into bowl. Add all ingredients; spices and lime juice, and stir.
When everything is ready, place cauliflower rice into wide bowl, add fish, then toppings of onions and peppers, kale slaw, fresh sliced avocado, fresh sliced jalapeno, fresh sliced lime and a dollop of lime cumin chili sauce and enjoy!