Fish Taco Bowl

Ingredients

• 2 cups White Rice (Rinsed until water runs clear)
• 1.75 pounds Cod Fillet (Fresh, mild-flavored; cut into 4 equal pieces)
• 2 tablespoons Olive Oil (Extra virgin preferred, enough to coat pan)
• to taste Salt (Add after seasoning with Old Bay; adjust if needed)
• 1/2 teaspoon Black Pepper (Freshly ground)
• 1/2 teaspoon Garlic Powder (Do not use garlic salt)
• 1 tablespoon Old Bay Seasoning (Generous coating for fish)
• 1/2 teaspoon Dried Thyme (Optional, adds herbaceous note)
• 2 tablespoons Unsalted Butter (Divided: 1 tbsp for fish, 1 tsp for corn)
• 3 Garlic Cloves (Smashed, added to pan with fish)
• 1 teaspoon Fresh Thyme (Chopped, added with butter)
• 1 cup Black Beans (Canned, drained and rinsed)
• 1 cup Frozen Corn (No need to thaw)
• 1 Avocado (Sliced; drizzle with lemon to prevent browning)
• 1 teaspoon Lemon Juice (Prevents avocado from browning)
• 1 tablespoon Lime Juice (Finishes the fish)
• 1 cup Cabbage Slaw (Shredded cabbage; can substitute romaine lettuce)
• 1/4 cup Cilantro (Chopped; divided for garnish and dressing)
• 2 tablespoons Plain Greek Yogurt (Base for cilantro‑avocado dressing)
• 2 tablespoons Table Cream (or Sour Cream) (Optional topping for extra richness)

Instructions

1. Rinse the Rice

   Place 2 cups of white rice in a fine mesh sieve and rinse under cold running water until the water runs clear.

   Time: PT5M

2. Cook the Rice

   Combine rinsed rice with 2 1/2 cups water in a small saucepan, bring to a boil, then reduce to a simmer, cover, and cook for 15‑20 minutes until tender. Fluff with a fork.

   Time: PT20M

   Temperature: medium heat

3. Prepare the Cod

   Pat the 1.75‑lb cod fillet dry with paper towels, then cut into four equal portions. Season each piece with pepper, garlic powder, Old Bay seasoning, and dried thyme. Rub the seasoning into the flesh with your hands.

   Time: PT5M

4. Prep Aromatics

   Smash 3 garlic cloves with the flat side of a knife. Roughly chop 1/4 cup cilantro and set aside.

   Time: PT3M

5. Sear the Fish (First Side)

   Heat the large skillet over medium‑high heat, add 2 tbsp olive oil and swirl to coat. Reduce heat slightly to medium (about 5‑6 on the dial). Place the seasoned cod pieces in the pan without moving them and cook for 3 minutes.

   Time: PT3M

   Temperature: medium‑high

6. Finish the Fish

   Flip the fish using a fish spatula (or regular spatula). Add 1 tbsp butter, the smashed garlic cloves, and 1 tsp chopped fresh thyme to the pan. Cook another 3‑4 minutes until the fish is opaque and flakes easily.

   Time: PT4M

   Temperature: medium

7. Warm the Black Beans

   In a separate pan, add the drained and rinsed black beans, season with a pinch of salt and pepper, and heat over medium heat for about 5 minutes, stirring occasionally.

   Time: PT5M

   Temperature: medium

8. Cook the Corn

   Add the frozen corn to another skillet with a small knob of butter. Sauté for 5 minutes until heated through and lightly browned. Season with salt and pepper to taste.

   Time: PT5M

   Temperature: medium

9. Slice Avocado & Prevent Browning

   Slice the avocado and drizzle with 1 tsp lemon juice to keep the flesh from turning brown.

   Time: PT2M

10. Prepare the Cabbage Slaw

    If not using pre‑shredded slaw, thinly slice cabbage (or romaine lettuce) and set aside.

    Time: PT3M

11. Make Cilantro‑Avocado Dressing

    In a blender, combine the remaining half of the avocado, 1/4 cup cilantro, 2 tbsp Greek yogurt, a squeeze of lime, and a pinch of salt. Blend until smooth.

    Time: PT3M

12. Assemble the Taco Boat

    In each serving bowl, place a bed of rice, then layer black beans, corn, cabbage slaw, and a cod piece. Top with avocado slices, drizzle the cilantro‑avocado dressing, squeeze fresh lime over the fish, and garnish with extra cilantro.

    Time: PT5M

Nutrition Facts

Calories

620

Protein

50g

Carbohydrates

66g

Fat

15g

Fiber

9g