Tacos with Cod & Bell Pepper Strips
Cumin-rubbed cod strips and crunchy bell pepper packed into warm taco shells, topped with a tangy cottage cheese sauce that does the job sour cream usually gets. 15 minutes from frozen fillet to filled taco.
The spice warmth comes from ground cumin blooming in the pan alongside the fish and peppers — one skillet, one oven rack for the shells, and 28 grams of protein from two different sources working the same plate.
Cumin-rubbed cod strips and crunchy bell pepper packed into warm taco shells, topped with a tangy cottage cheese sauce that does the job sour cream usually gets. 15 minutes from frozen fillet to filled taco.
The spice warmth comes from ground cumin blooming in the pan alongside the fish and peppers — one skillet, one oven rack for the shells, and 28 grams of protein from two different sources working the same plate.
Ingredients
- cod fillet (frozen) 1
- tacos 2
- bell pepper 1
- olive oil 1 tablespoon
- ground cumin 2 teaspoon
- cottage cheese 4% milkfat 4 tablespoon
Method
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Preheat oven to 350°F. Allow the cod fillet to thaw.
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Put the tacos in the oven for about 5 minutes until warmed through.
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Cut the cod fillet and bell pepper into strips.
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Heat the olive oil in a skillet. Fry the fish for about 2 minutes.
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Add the bell pepper strips, ground cumin, and a splash of water. Cook for about 5 minutes until the fish and peppers are done.
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Spoon the cottage cheese into a small bowl and stir — this is your taco sauce.
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Fill the tacos with the fish and bell pepper mixture and top with the cottage cheese sauce.
Pat the cod completely dry after thawing before it hits the hot pan. Surface moisture steams instead of sears, and a dry fillet picks up more golden color in those first two minutes of contact time. That browning is not just visual — it adds a layer of flavor the cumin can build on.
Behind this recipe
Can I use fresh cod instead of frozen?
Yes. Skip the thawing step and go straight to cutting strips. Cook time stays the same — two minutes for the fish alone, then five minutes with the bell pepper and cumin.
Why cottage cheese as taco sauce instead of sour cream?
Cottage cheese brings a similar tangy creaminess with more protein and less fat per spoonful. Stir it smooth and it drapes over the filling the same way — the texture shift happens when you work it with a spoon for about ten seconds.
Is 28 grams of protein enough for one dinner?
It depends on your daily target and how your meals are distributed. Research has shown the body can use well beyond 30 grams per meal for muscle building — the old ceiling is debunked. At 28 grams from two different sources (cod and cottage cheese), every gram contributes.
Read the full evidence review
