Chili Lime Cod Taco Salad

• 45 g Nonfat Greek yogurt (3¼ tbsp)
• 22 g Lime juice (1½ tbsp)
• 10 g Hot sauce (0.4 oz)
• 1 g Salt (⅛ tsp)
• 52 g (2 small tortillas) Corn tortillas
• 6 g Olive oil (1⅓ tsp)
• 200 g raw Cod fillet (7.1 oz raw)
• 2 g Chili powder (¾ tsp)
• 1 g Ground cumin (½ tsp)
• 110 g raw Romaine lettuce (3.9 oz raw)
• 70 g raw Cabbage (2.5 oz raw)
• 80 g raw Tomato (2.8 oz raw)

You'll need: Small bowl, Non-stick frying pan, Spatula, Large bowl, Cutting board and knife.

Method

1. Stir the lime dressing

   In the small bowl, stir the yogurt with half the lime juice, the hot sauce and a pinch of the salt. Thin it with a squeeze more lime juice if you want it pourable.

   Start with half the hot sauce and taste. Brands vary a lot in heat.

2. Crisp the tortilla strips

   Cut the tortillas into thin strips. Heat half the oil in the pan over medium heat and cook the strips for 3–4 minutes, stirring, until crisp and golden. Tip them onto a paper towel.

   Stir often. The thin strips go from golden to burnt in seconds.

3. Sear the chili cod

   Pat the cod dry and rub it with the chili powder, cumin and the rest of the salt. Heat the rest of the oil in the pan over medium-high heat. Cook the cod for 3–4 minutes a side, until opaque and flaking easily, and 63°C (145°F) in the thickest part.

   Pat the fish dry. Moisture on the surface stops it from forming a seared crust.

4. Build the taco salad

   Shred the romaine and cabbage and dice the tomato. Toss them in the large bowl with the rest of the lime juice. Break the cod into big flakes over the top, scatter the tortilla strips over it and drizzle with the yogurt dressing.

   Add the tortilla strips last. They soften within minutes in the dressed salad.

Swaps

• Cod fillet → Tilapia or halibutSame cooking time. Halibut is richer; tilapia is milder.
• Nonfat Greek yogurt → Light sour creamSlightly richer and a bit less protein.