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Cod and Apple Slaw Tacos with Tangy Cabbage – A Healthy Weight Loss Recipe

Last Updated on December 3, 2024 by Arif Chowdhury

Tacos are often associated with indulgent ingredients and hefty calorie counts, but what if I told you that you could enjoy a delicious taco without the guilt?

Enter Cod and Apple Slaw Tacos, a delightful twist on traditional tacos that combines flaky cod fillets with a refreshing green apple and cabbage slaw.

This dish is not only bursting with flavor but also packed with nutrients, making it a perfect choice for anyone looking to eat healthier while still enjoying their meals.

Let’s dive into this vibrant recipe and explore the benefits of its key ingredients!

The Appeal of Tacos

Tacos have become a beloved staple in many households, thanks to their versatility and ease of preparation.

According to a 2021 survey by the National Restaurant Association, tacos are among the top five favorite foods in America, with 70% of people saying they enjoy them as a meal option.

Whether filled with meat, vegetables, or fish, tacos can be customized to suit any taste or dietary preference.

Why Choose Cod?

Cod is a fantastic choice for taco fillings. This lean fish is not only mild and flaky but also offers numerous health benefits.

A 3-ounce serving of cooked cod contains approximately 70 calories and 15 grams of protein, making it an excellent option for those aiming to maintain a healthy diet.

Health Benefits of Cod

  • Low in Calories: Cod is a low-calorie protein source, making it perfect for weight loss. By incorporating lean proteins like cod into your diet, you can feel fuller longer without consuming too many calories.
  • Rich in Nutrients: Cod is a great source of essential nutrients, including vitamin B12, selenium, and phosphorus. Vitamin B12 is crucial for energy metabolism, while selenium plays a role in immune function.
  • Heart Health: Cod contains omega-3 fatty acids, which are known for their heart-health benefits. Regular consumption of fish rich in omega-3s can help reduce inflammation and lower the risk of heart disease.

The Crunchy Goodness of Apple Slaw

The star of our slaw is the green apple, which adds a delightful crunch and a hint of sweetness to the tacos.

Apples are not only delicious but also incredibly nutritious. Did you know that one medium apple contains about 95 calories, 4 grams of fiber, and a wealth of vitamins?

Benefits of Green Apples

  • High in Fiber: Apples are an excellent source of dietary fiber, which aids digestion and helps maintain a healthy weight. Studies have shown that high-fiber diets can promote feelings of fullness and reduce overall calorie intake.
  • Rich in Antioxidants: Green apples are packed with antioxidants, particularly vitamin C, which supports a healthy immune system and protects against cellular damage.
  • Low Glycemic Index: Green apples have a low glycemic index, meaning they release sugars slowly into the bloodstream, helping to stabilize blood sugar levels.

Ingredients for Cod and Apple Slaw Tacos

Ready to create this flavorful dish? Here’s what you’ll need:

For the Tacos

  • 1 lb (450g) cod fillets: Fresh or thawed from frozen
  • 8 small corn tortillas: For a gluten-free option
  • 1 tablespoon olive oil: For cooking the cod
  • Salt and pepper: To taste
  • 1 teaspoon chili powder: For a hint of spice
  • 1 lime: For juicing and garnish

For the Apple Slaw

  • 2 cups green cabbage: Finely shredded
  • 1 large green apple: Cored and julienned
  • 1/4 cup fresh cilantro: Chopped
  • 1 tablespoon apple cider vinegar: For tanginess
  • 1 tablespoon honey: Optional, for sweetness (adjust to taste)
  • Salt and pepper: To taste

How to Prepare Cod and Apple Slaw Tacos

Step 1: Prepare the Apple Slaw

  • Combine Ingredients: In a large bowl, mix together the shredded cabbage, julienned green apple, and chopped cilantro.
  • Dress the Slaw: In a small bowl, whisk together the apple cider vinegar, honey (if using), and a pinch of salt and pepper. Pour this dressing over the cabbage mixture and toss until everything is well coated. Set aside to let the flavors meld while you cook the cod.

Step 2: Cook the Cod

  • Season the Cod: Pat the cod fillets dry with a paper towel. Season both sides with salt, pepper, and chili powder.
  • Heat the Oil: In a non-stick skillet, heat the olive oil over medium heat.
  • Cook the Fillets: Add the cod fillets to the skillet and cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork. Squeeze fresh lime juice over the cod for added flavor right before removing it from the heat.

Step 3: Warm the Tortillas

While the cod is cooking, warm the corn tortillas. You can do this by placing them in a dry skillet over medium heat for about 30 seconds on each side, or until they are pliable and slightly toasted.

Step 4: Assemble the Tacos

  • Layer the Ingredients: On each tortilla, place a generous portion of the cooked cod.
  • Top with Slaw: Add a scoop of the apple slaw on top of the cod.
  • Garnish: Finish with a squeeze of lime juice and extra cilantro, if desired.

Step 5: Serve and Enjoy

Serve your Cod and Apple Slaw Tacos immediately, while the tortillas are warm and the flavors are fresh. These tacos are perfect for a light lunch, dinner, or even a fun gathering with friends!

Nutritional Benefits of Cod and Apple Slaw Tacos

This dish is a delightful combination of flavors and nutrients. Here’s what you get:

  • Balanced Nutrition: The tacos provide lean protein from cod, healthy fats from olive oil, and fiber from the cabbage and apples, making for a well-rounded meal.
  • Low-Calorie Option: Each taco is around 150 calories, allowing you to enjoy a few without worrying about your calorie intake.
  • Rich in Vitamins and Minerals: The combination of cod, cabbage, and apples ensures you’re getting a variety of essential vitamins, including vitamin C, B vitamins, and antioxidants.

Mindful Eating Tips

While these tacos are healthy, it’s essential to enjoy them mindfully. Consider serving them with a side of mixed greens or a light soup to create a more filling meal without adding excessive calories.

A Fresh Take on Tacos

Cod and Apple Slaw Tacos offer a refreshing twist on traditional taco recipes, combining the savory goodness of cod with the crisp tang of apple slaw. This dish not only satisfies your cravings but also aligns beautifully with your weight loss goals.

So, whether you’re cooking for yourself or entertaining friends, these tacos are sure to impress. Grab your ingredients, get cooking, and enjoy the vibrant flavors of this healthy dish that’s as good for your taste buds as it is for your waistline!