Tex Mex Haddock or Cod from Microwave

Transform your weeknight dinner routine with this quick and flavorful Tex-Mex Haddock or Cod recipe, made entirely in the microwave! Combining succulent haddock or cod fillets with zesty taco seasoning, juicy diced tomatoes with green chilies, black beans, and sweet corn, this dish delivers bold Southwestern flavors in under 15 minutes. Topped with melted Mexican blend cheese and garnished with fresh cilantro and creamy avocado slices, it’s a vibrant, healthy meal that’s as easy as it is delicious. Perfect for when you’re short on time but crave a satisfying, protein-packed dish, this microwave recipe is a stress-free way to bring Tex-Mex flair to your table. Serve it with rice, tortilla chips, or enjoy it on its own for a wholesome, low-fuss dinner.

Nutriscore Rating: 76/100

Prep Time:8 mins

Cook Time:7 mins

Total Time:15 mins

Servings: 2

Ingredients

• 2 pieces (approximately 6 oz each) Haddock or Cod fillets (fresh or thawed)
• 1 tablespoon Olive oil
• 1 tablespoon Taco seasoning
• 1 tablespoon Lime juice
• 1 cup Diced tomatoes (canned with green chilies, drained)
• 0.5 cup Sweet corn kernels (canned or frozen, drained)
• 0.5 cup Black beans (canned, drained and rinsed)
• 0.5 cup Shredded Mexican blend cheese
• 2 tablespoons Fresh cilantro (chopped)
• 1 small Avocado (sliced, for garnish)
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Lightly grease a microwave-safe dish large enough to hold the fish fillets in a single layer. Drizzle the olive oil into the dish.

Step 2

Place the haddock or cod fillets in the dish. Sprinkle both sides of the fish with taco seasoning, salt, and pepper.

Step 3

Drizzle the lime juice evenly over the fish.

Step 4

Spread the diced tomatoes, corn, and black beans evenly around the fish in the dish to create a Tex-Mex flavor base.

Step 5

Cover the dish loosely with a microwave-safe lid or plastic wrap, leaving a small vent for steam to escape.

Step 6

Microwave on high for 5-7 minutes, checking halfway through to ensure the fish is cooking evenly. The fish is done when it is opaque and flakes easily with a fork (an internal temperature of 145°F/63°C).

Step 7

Carefully remove the dish from the microwave and sprinkle the shredded Mexican blend cheese over the fish and vegetable mixture.

Step 8

Re-cover the dish and let it stand for 2 minutes to allow the cheese to melt and the flavors to meld.

Step 9

Garnish the fish with chopped cilantro and sliced avocado before serving. Serve hot with your favorite sides, such as rice or tortilla chips.

Nutrition Facts

Serving size	(1069.3g)

Amount per serving	% Daily Value*
Calories	1145.8

Total Fat 57.8g	0%
Saturated Fat 16.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 220.1mg	0%
Sodium 3601.6mg	0%
Total Carbohydrate 69.3g	0%
Dietary Fiber 24.4g	0%
Total Sugars 13.1g
Protein 95.9g	0%

Vitamin D 680.4IU	0%
Calcium 589.9mg	0%
Iron 6.1mg	0%
Potassium 2743.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.0%

Protein: 32.5%

Carbs: 23.5%