Grilled Cod Fish Tacos


I know fish can be expensive. I buy frozen fish mostly. Fish is a time saver for those busy weekdays. I got the whole family helping to make this dinner. It takes just a few minutes.

In this recipe I use thawed cod fillets. I also love to use frozen breaded fish. It does take longer to bake from frozen but it results in an added texture of crunch.

I like to food prep as much as I can on Sundays. I plan the menu for the week and prep for the week by chopping vegetables, making cold sauces and salad dressings. It also makes grabbing lunches easier too. I would have made the sauce and the salsa on Sunday, but I didn’t. It was a scramble kind of day to get dinner on the table. I’m sure many of my readers can relate. If I prepped this meal it would have only taken 10 minutes to get on the table. That includes heating the pan and cooking the fish.

I enlisted the help of the family. My oldest son cut the mango and pineapple for the salsa, as well as warming the tortillas. My husband chopped the onions. My little one sat comfortably watching his tablet wanting nothing to do with any of it. I, the ring master of this little circus, made the sauce and grilled the fish.

I start by making my fish taco sauce. It’s a little sweet, a little spicy and a little tart. All the flavours compliment the fish and the mango salsa. I mix everything in a bowl and set aside. Overnight in the fridge is ideal. It allows those flavours to come together. If you want to put it in a squeeze bottle, pulse it in a blender first to break down those chunks of pickles and capers.

Fish Taco Sauce – See Recipe below

Then I make the pineapple mango salsa. I like to cut mine in larger chunks. For a much more refined look, cut the mango and pineapple to the same size as your onions. Mix in a bowl and set aside. If you don’t like spicy feel free to omit the the jalapeño and the chili powder.

One of the thinks I like about making this meal in a hurry is that fresh fish does not take long to cook. I use a grill pan, feel free to use any non stick frying pan. Make sure that the pan is well oiled as fish tends to stick. If you are looking for a grill pan, I highly recommend the AMT grill pan. It’s a cast aluminum so it has even heat distribution and it will never warp. It also has a lotan coating which is a safe alternative to teflon. It is a more expensive pan but the amount of time saved cleaning and the fact that it will last for years to come, makes it worth every penny.

28cm x 28cm AMT Pan

Make sure the fish is dry, thawed and seasoned with salt and pepper before grilling. Cook in a preheated medium hot pan approx 3 minutes per side, depending on the thickness of the fish. Cook until the centre is opaque and flakes.

Warm corn tortillas in a non stick fry pan. Just a few seconds per side. Flake fish and serve family style to build your own tacos. I also put my tacos together with undressed coleslaw. The cabbage adds a nice crunch texture. I don’t dress it because the salsa and the fish taco sauce have an abundance of flavour already.

I assemble my taco as follows:
Corn tortilla, cabbage, pineapple mango salsa, fish, fish taco sauce and top fresh chopped cilantro and a squirt of fresh lime juice.

***Picky Eaters Tip: Because this meal is served family style your picky eater can pick what they would like. I often throw in a couple of frozen fish stick in the oven as he will likely eat that over fresh fish. He will eat the tortilla fish stick and some shredded cheese. Family style meals are good way to have your picky eater try something new. Good luck.

Grilled Cod Fish Tacos

Healthier Light Fish Tacos
Prep Time15 mins
Cook Time6 mins
Course: Main Course
Cuisine: American
Keyword: Cod, Fish Tacos, Mango Salsa
Servings: 5 Servings of 2
Author: Nichole Kelly


  • .5 Cup Mayo (or light mayo)
  • .5 Cup Sour Cream (or light sour cream)
  • 4 slices pickles chopped fine
  • .5 tsp pureed garlic
  • 1 Zest if a lime
  • 1 juice of a lime
  • 2 TBS Cappers chopped fine
  • .25 tsp cayenne pepper powder
  • .25 tsp chili powder
  • 3 TBS Jalapeno sauce (optional)
  • Salt & Pepper to taste
  • 1.5 cup pineapple chopped
  • 1.5 cup mango chopped
  • 1 red onion diced
  • 1 Jalapeno diced
  • 1 Zest of a lime
  • 1 Juice of a lime
  • .25 tsp chili powder
  • Salt and pepper to taste
  • 2 TBS cilantro chopped
  • 4 Cod fillets
  • 10 corn tortillas
  • 2 cups shredded cabbage or bagged coleslaw
  • 1 lime quartered
  • 4 TBS cilantro chopped


  • Mix all ingredients for fish taco sauce and set aside
  • Chop and dice all ingredients for Pineapple mango salsa. Add to a bowl. Add zest juice, spices and cilantro stir and set aside
  • Dry fish, salt and pepper both sides. Grill or pan fry cod approximately 3 minutes per side in a medium hot pan. Cook until middle of fish is opaque and flaky. (130°F-140°F
  • Meanwhile warm tortillas in a pan about 10 seconds per side
  • Flake fish and serve on a plate.
  • Present flaked fish, warm tortillas, pineapple mango salsa, fish taco sauce, shredded cabbage, lime wedges and chopped cilantro family style for a make your own taco. Enjoy

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AboutNichole Kelly

Hi, I'm Nichole Kelly. I am a super busy mom of 2 boys (one that plays rep baseball), a coaches wife, with a full time job in Marketing and I go to school in my "free time".

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