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

Ingredient Substitutions

• Instead of White Rice: Cauliflower rice
• Instead of Cod Fillet: Halibut, Tilapia
• Instead of Olive Oil: Canola oil, vegetable oil
• Instead of Salt: Sea salt, Kosher salt
• Instead of Black Pepper: White pepper
• Instead of Garlic Powder: Fresh minced garlic (use less)
• Instead of Old Bay Seasoning: Cajun seasoning, Seafood seasoning
• Instead of Dried Thyme: Fresh thyme leaves
• Instead of Unsalted Butter: Margarine, olive oil
• Instead of Garlic Cloves: Garlic powder (1/4 tsp)
• Instead of Fresh Thyme: Dried thyme (1/4 tsp)
• Instead of Black Beans: Pinto beans, kidney beans
• Instead of Frozen Corn: Fresh corn kernels
• Instead of Avocado: Guacamole
• Instead of Lemon Juice: Lime juice
• Instead of Lime Juice: Citric acid (pinch)
• Instead of Cabbage Slaw: Shredded lettuce, coleslaw mix
• Instead of Cilantro: Parsley
• Instead of Plain Greek Yogurt: Mexican crema, sour cream
• Instead of Table Cream (or Sour Cream): Greek yogurt, creme fraiche

Equipment Needed

• Large Skillet
• Fine Mesh Sieve
• Cutting Board
• Chef's Knife
• Fish Spatula (optional)
• Small Saucepan
• Blender (optional)
• Mixing Bowl
• Wooden Spoon
• Serving Bowl or Plate

Critical Steps — Do Not Skip

• Rinse rice until water runs clear to avoid gummy texture.
• Pat cod dry before seasoning to ensure a good sear.
• Cook fish without moving for 3 minutes per side for a crisp crust.
• Add butter, garlic, and thyme after flipping for flavor without burning.
• Assemble the taco boat promptly to keep avocado fresh.

Chef Tips from the Video

• A fish spatula makes flipping delicate fillets much easier and prevents breakage.
• Finish the fish with a squeeze of fresh lime for a bright contrast to the buttery flavor.
• Toast the corn briefly for extra smoky notes.
• Use a pinch of smoked paprika in the bean mixture for a subtle depth.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 2 days. Keep avocado dressing separate if possible.

Freezer: Freeze cooked cod portions (without avocado) for up to 2 months; do not freeze assembled taco boats.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Cook the rice a day ahead and reheat gently with a splash of water.
• Season and refrigerate the cod for up to 12 hours before cooking.
• Prepare the cilantro‑avocado dressing and store in a sealed jar in the fridge for 24 hours.
• Keep sliced avocado separate and drizzle with lemon just before serving.

Frequently Asked Questions