EcuadorianMedium · Hot
A coastal Ecuadorian-inspired tostada topped with a slow-cooked tomato-onion refrito and golden-seared cod, finished with fresh cilantro and a bright squeeze of lime.
15 min
30 min
45 min
Method
Pick the leaves from the cilantro bunch, roughly chop half and leave the rest whole for garnish. Set aside.
Cut both limes in half — squeeze one for juice to finish the dish, and cut the other into wedges for serving.
Slice the yellow onions into thin half-moons. Dice the tomatoes into small cubes.
Add the diced tomato, cumin, remaining salt, and black pepper. Stir well and let the mixture cook for another 5-7 minutes, breaking down the tomatoes into a thick, jammy sauce. Remove from heat and set aside.
Pat the cod fillets dry with paper towels. Season both sides generously with salt, black pepper, and cumin.
Place a seared cod fillet on top of the refrito.
Nutri-Score
Excellent balance
A–E · lower is better · score -1
Calories
372
per serving
Protein
23g
Carbs
28g
Fat
20g
Sat. fat
3g
Fiber
5g
Sugar
8g
Sodium
1654mg
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
Environmental impact
Estimated footprint
Grade pending · 74% ingredient coverage
kg CO2e
≥0.5
per serving
Tomato drives 56% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
Umami
Sweet
Salty
Sour
Bitter
Spicy
Textures
Aromas
Kitchen Equipment
Primary Tool
SkilletTechniques
Safety & Storage
Cooking Temperature
Cook cod to an internal temperature of 145°F (63°C) to ensure it is fully cooked and safe to eat. Fish should be opaque and flake easily when done.
Cross Contamination
Use separate cutting boards and utensils for raw cod and other ingredients. Wash all surfaces and tools thoroughly after handling raw fish.
Storage
Store leftover fish dishes refrigerated at 40°F (4°C) or below. Consume within 2-3 days. Reheat to 165°F (74°C) before serving.
High Risk Population
Pregnant women, elderly, young children, and immunocompromised individuals should ensure fish is fully cooked and consume only freshly prepared dishes.
Handling
Thaw frozen cod in the refrigerator overnight or under cold running water. Do not leave fish at room temperature for more than 2 hours total.
Pro Tips
Technique
Never rush the onions, mi amigo. Let them go soft and golden over medium heat for the full ten minutes before you add the tomato. That slow caramelization is what makes the refrito sweet and rich — rush it and you'll miss the best part.
Substitution
If you can't find cod, shrimp works beautifully here too. Just sear it quickly for two minutes per side. Mahi-mahi or sea bass are also wonderful alternatives — any firm white fish that can hold its shape on the tortilla.
From the chef
This tostada is built around the refrito — that slow-cooked marriage of yellow onion and tomato that forms the backbone of so much coastal Ecuadorian cooking. You give the onions real time in the pan, letting them go soft and sweet before the tomatoes break down into a thick, jammy sauce scented with cumin and garlic. The cod gets seasoned the same way and seared hard until golden. Layer it all on a charred tortilla, scatter cilantro, and finish with a generous squeeze of lime. Simple, generous food that tastes like the coast.
Source: generated · June 10, 2026