Posted on Leave a comment

Chili Rubbed Cod with Grapefruit Slaw

Chili-Rubbed Cod with Grapefruit Slaw—a meal prep fish recipe masterpiece that’s bursting with flavors, textures, and the kind of pizzazz that’ll make your colleagues ask where you ordered that “fancy takeout” from. Get prepping and get ready to indulge in a lunch that’s as exciting as it is satisfying! Its vibrant flair is bound to intrigue your coworkers into inquiring about the source of your “gourmet takeout.” Begin your preparation and anticipate a lunch that promises both excitement and gratification!

This post may contain affiliate links. Please see our privacy policy for details.

rectangular wooden plate with fish recipe of chile rubbed cod and grapefruit coleslaw

Why You’ll Enjoy this Recipe

  • One of the key advantages of meal prepping this fish recipe is that the flavors develop and intensify as the components marinate together. The cod’s seasoning melds beautifully, becoming more vibrant and well-rounded. The grapefruit vinaigrette seeps into the cabbage, infusing it with zesty goodness. When you finally enjoy your prepped meal, you’re treated to a symphony of tastes that’s akin to a restaurant-quality dish. Unlike some takeout that can lose its appeal upon reheating, this dish becomes more exquisite as the days go by.
  • The thoughtful combination of the crispy chili-rubbed cod and the refreshing grapefruit slaw ensures that you’re not just enjoying a burst of flavors but also a delightful dance of textures. When you meal prep, the cod’s crispy exterior is preserved by reheating it in the oven, offering that satisfying crunch that can rival any takeout meal. The slaw retains its crispness and juiciness, thanks to being dressed with the vinaigrette just before serving. Unlike soggy takeout, where textures often suffer upon reheating, this dish maintains its delightful contrast between the crispy fish and the crunchy slaw.
  • While we all love indulging in takeout occasionally, it often comes with hidden fats, excessive sodium, and unknown additives. On the other hand, this meal prep masterpiece empowers you to control the quality of ingredients, ensuring that you’re nourishing your body with wholesome components. You get the satisfaction of a takeout experience without compromising on health. Plus, you can adjust the seasonings, use heart-healthy olive oil, and choose lean fish to align with your dietary preferences. It’s a win-win situation where you’re treating yourself to a culinary delight that’s as good for your body as it is for your taste buds.

The PrepYoSelf Newsletter

Simple Ingredients for Chile Rubbed Cod and Grapefruit Slaw

  • Cod Filets: We’re turning these fish filets into crispy, flavorful bites of perfection by seasoning them with a blend of chili powder, paprika, garlic powder, and a pinch of salt. But that’s not all!
  • Cornstarch: To achieve that coveted crunch, we’re giving them a gentle dusting of cornstarch, creating a delicate and crispy coating that’s truly irresistible.
  • Grapefruit and Shredded Cabbage: This zesty slaw side dish is a vibrant blend of green and red cabbage, brought to life with the sweet and tangy allure of grapefruit slices. It’s like a party for your taste buds!
  • Vinaigrette: And to tie everything together, we’re whipping up a Grapefruit Vinaigrette that’s a symphony of flavors—grapefruit juice, apple cider vinegar, a drizzle of olive oil, a pinch of salt, and just a touch of honey for that perfect balance.
rectangular wooden plate with fish recipe of chile rubbed cod and grapefruit coleslaw

How to Prepare this Cod Recipe

  1. Season those cod filets with your chili powder, paprika, garlic powder, and salt. Let those flavors mingle and dance.
  2. Spread a generous layer of cornstarch on a plate and coat your fish filets on both sides. Gently shake off the excess, like saying goodbye to unnecessary calories.
  3. Heat up a pan with a touch of oil over medium-high heat. Once it’s sizzling hot, lay your seasoned fish down and let them sizzle for about 4 to 5 minutes on each side, until they’re gloriously crispy, golden brown, and cooked to perfection.
  4. In a small bowl, mix together the ingredients for that delightful Grapefruit Vinaigrette.
  5. In another bowl, toss together the cabbage and those juicy grapefruit segments. Drizzle that amazing vinaigrette all over and give it a good mix.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with fish recipe of chile rubbed cod and grapefruit coleslaw

Meal Prep Tips for Cod and Coleslaw

  • Storage Tips: You’re in luck! This fish recipe is an excellent candidate for meal prep. Simply store the crispy cod and the refreshing slaw in separate airtight containers in the refrigerator.
  • Reheating Tips: When you’re ready to enjoy, pop the cod in the oven at 350°F (175°C) for about 8-10 minutes until it’s heated through and as crispy as the day you made it. As for the slaw, it’s best enjoyed fresh, so remember to add that right before you dive in.
  • Ingredient Swaps: Feel like getting creative? You can switch up the type of fish—try snapper, haddock, or even salmon for a different flavor experience. Not a fan of grapefruit? No worries! Swap it out for oranges or even mandarins. And if you’re looking for a touch of heat, throw in some finely chopped jalapeños into that slaw for a fiery kick.
Glass meal prep containers with fish recipe of chile rubbed cod and grapefruit coleslaw
wooden plate with golden brown pan-fried cod filet and grapefruit cabbage slaw.

Chili Rubbed Cod with Grapefruit Slaw

Say hello to Chili-Rubbed Cod with Grapefruit Slaw—a lunchtime masterpiece that's as tasty as a gourmet takeout treat!
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course lunch
Cuisine American
Servings 2


  • saute pan
  • spatula
  • mixing bowl


Fish and Seasonings

  • 12 oz cod
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 cup corn starch (for dredging the fish)

Grapefruit Coleslaw

  • 1 cup green cabbage (shredded)
  • 1 cup red cabbage (shredded
  • 1 grapefruit (peeled and segmented, reserve 2 pieces for the vinaigrette)

Grapefruit vinaigrette

  • 2 tablespoons grapefruit (squeeze the juice out of 2 pieces of grapefruit segments)
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder



  • Season the cod filets with the seasonings. Place cornstarch on a plate and dredge the fish on both sides making sure it is completely covered with the corn starch. Shake off the excess.
  • Heat oil in a pan on medium-high heat and sear the cod filets on each side for about 4 to 5 minutes until the fish is fully cooked, crispy, and golden brown.


  • In a small bowl, blend together the ingredients for the vinaigrette.
  • In another bowl, combine the cabbage with the grapefruit segments and drizzle it with the vinaigrette. Enjoy this fresh side dish with the crispy fish.

Frequently Asked Questions

Can I use a different type of fish for this recipe?

Absolutely! While cod works wonderfully for this dish, you can experiment with other white fish like snapper, haddock, or even tilapia. Each f

I’m not a fan of grapefruit. Can I use a different citrus fruit?

Of course! You can swap grapefruit with oranges, mandarins, or even tangerines for a different citrus twist that’ll still provide that sweet-tangy balance.

How do I prevent the cod from sticking to the pan while searing?

Make sure the pan is well-heated and the oil is shimmering before adding the fish. Also, avoid moving the fish around too much while it’s searing to prevent sticking.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating