Baked Fish Taco Bowl
Savour the flavours of the sea with this diabetes-friendly Fish Taco Bowl, featuring tender fish, nutritious quinoa, and a medley of colourful vegetables. This wholesome bowl is a delicious and balanced meal that's easy to prepare and perfect as a weeknight dinner.
Servings: 4
Calories: 417.6kcal
Ingredients
- 1 lb cod fillet, or tilapia
- 1 tbsp olive oil
- 1 tsp chili powder
- 1 tsp cumin ground
- ½ tsp garlic powder
- ¼ tsp salt
- ⅛ tsp pepper
- 2 cups quinoa cooked
- 1 cup cabbage shredded
- ½ cup tomato diced
- ¼ cup red onion diced
- ½ cup corn
- ½ cup black beans canned, rinse and drained
- ¼ cup cilantro chopped
- 1 avocado sliced
- lime wedges, for serving
For the dressing:
- ½ cup Greek yogurt
- 2 tbsp lime juice
- 1 tsp honey
- ½ cumin ground
- ⅛ tsp salt
- 1 pinch pepper
Instructions
- Oven instructions: Preheat the oven to 400°F (200°C). Place the fish fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with chili powder, cumin, garlic powder, salt, and pepper. Bake for 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.1 lb cod, 1 tbsp olive oil, 1 tsp chili powder, 1 tsp cumin, ½ tsp garlic powder, ⅛ tsp pepper, ¼ tsp salt
- Air fryer instructions: Preheat your air fryer to 400°F (200°C) for about 3-5 minutes. Place the seasoned fish fillets in the air fryer basket in a single layer, making sure they are not overcrowded. Cook the fish for about 8-12 minutes, depending on the thickness of the fillets. For thinner fillets, check for doneness around the 8-minute mark; for thicker fillets, it may take closer to 12 minutes.
- In a small bowl, mix together the Greek yogurt, lime juice, honey, cumin, salt, and pepper to make the dressing. Set aside.½ cup Greek yogurt, 2 tbsp lime juice, 1 tsp honey, ½ cumin, ⅛ tsp salt, 1 pinch pepper
- To assemble the taco bowls, divide the cooked quinoa among four bowls. Top each bowl with shredded cabbage, tomatoes, red onion, beans, corn, cilantro, and sliced avocado.2 cups quinoa, 1 cup cabbage, ½ cup tomato, ¼ cup red onion, ½ cup corn, ½ cup black beans, ¼ cup cilantro, 1 avocado
- Break the cooked fish into chunks and divide it among the bowls.
- Drizzle each bowl with the dressing and serve with lime wedges on the side.lime
Cooking Tips
- Variety in protein: You can easily substitute the fish with other types of protein if desired, such as shrimp or even grilled chicken for a non-pescatarian option.
- Maximizing freshness: To keep ingredients fresh, prepare the vegetables and dressing ahead of time, but assemble the bowls just before serving to maintain the texture and flavour of the ingredients.
- Adjusting spiciness: Customize the level of spice to your taste by adjusting the amount of chili powder used on the fish or by adding a sprinkle of crushed red pepper to the dressing for extra heat.
Nutrition
Nutrition Facts
Baked Fish Taco Bowl
Amount per Serving
Calories
417.6
% Daily Value*
Fat
15.4
g
24
%
Saturated Fat
2.6
g
16
%
Trans Fat
0.003
g
Cholesterol
58
mg
19
%
Sodium
311.1
mg
14
%
Potassium
1028.5
mg
29
%
Carbohydrates
39.7
g
13
%
Fiber
9.5
g
40
%
Sugar
5.9
g
7
%
Protein
33.8
g
68
%
Vitamin C
18.4
mg
22
%
Vitamin D
3.5
µg
23
%
Calcium
88.4
mg
9
%
Iron
3.6
mg
20
%
Magnesium
136.7
mg
34
%
Zinc
2.4
mg
16
%
* Percent Daily Values are based on a 2000 calorie diet.