Healthy and Light Fish Tacos Recipe

fish tacosInspired by a recent trip to visit friends in Florida, I made up this recipe for fish tacos. We had these for dinner and they were so good we had them for lunch and dinner the next day! This recipe serves 8.

Now, I never really liked the concept of fish tacos. I love mexican food and fish, but they never sounded right together. Well, I am here to tell you fish tacos are delicious and you should try them at least once!

This recipe is light and cooks up quickly! Estimated nutrition profile is about 500 calories for 1 fish taco. Trust me, one is all you need! You will also get about 12g fiber and about 20g protein per serving.

Mango Salsa

– 1 mango, chopped

– 1/2 jalapeno, seeded and diced

– 1/4 onion (red preffered, any onion OK)

– juice of 1 lime, zest of 1/2 lime

– mix ingredients in a bowl and refrigerate

Zesty, Creamy Topping

Skip the sour cream and use this instead!

– 1/2 cup plain lowfat yogurt, strained (Place a paper towel in a strainer and add the yogurt. This helps give the yogurt a thicker consistency like soft cheese. It needs about 2-3 hours in the refrigerator and you can skip this step if you don’t have the time)

– 1/2 tsp chili powder, taco seasoning, or fajita seasoning

– stir and refrigerate


– about 2-3 pounds white fish (we used tilapia)

– season with salt and pepper

– squeeze juice from 1/2 lime over fish

– broil or grill on low to medium heat for 6-8 minutes (don’t over do it or your fish will be tough)

Spicy Black Beans

– one 14 oz. can of black beans, rinsed and drained, and placed in a saucepan

– 1/2 onion, diced and 2-4 cloves garlic, diced (sautee both in 1 tsp olive oil and add to bean)

– 1 tsp cumin and 1 tsp chili powder

– mix together and heat on low for about 8 minutes (I did this when the fish was cooking)

You will also need…

– store bought tortillas (we used a low carb, high fiber tortilla with about 100 calories and 10g fiber per serving)

– 1 cup cabbage, shredded (green or purple – whatever looks good)

Making the Taco

Heat the tortilla in a toaster oven, microwave or dry pan for a few seconds until warm. (You’ve come this far, why not?) Place about 2-3 ounces of fish in the middle of the taco. Top with 2 tablespoons mango salsa, 2 tablespoons black beans, small handful of cabbage (cabbage is healthy and low calorie so use as much or as little to your liking), and 1 tablespoon of the creamy topping.

Indulge in a healthy, nutritious lunch or dinner… and feel great!

17 thoughts on “Healthy and Light Fish Tacos Recipe

  1. That sounds amazing!!! Thank you for sharing. My family is on a diet and this would be perfect. Especially since you said it fills you up well, no snacking🙂

  2. I learned to love fish tacos when I moved from the East Coast to Southern California. But when I discovered my glucose metabolism was impaired, I modified fish tacos so I could still enjoy them yet keep my glucose levels in tight control.

    I use grilled or panfried fish instead of batter dipped. I go for full fat sour cream or homecultured creme fraiche, though (I don’t do low fat dairy or reduced fat anything for that matter, except to avoid industrial seed and “vegetable” oils).

    I don’t use many commercial low carb products, but like you, I do buy low carb tortillas when I make fish tacos. It’s a rare exception, because low carb grain products usually include soy flour, and I generally avoid soy unless it is raw, traditionally fermented soy sauce or miso, etc. But more often, I just layer everything on a big bed of shredded cabbage or cabbage-romaine blend (more cruciferious veggies this way, too) and make it a salad. I thin the sour cream/creme fraiche with water to make it more like a salad dressing or I use my homemade low carb Ranch dressing (Dana Carpender’s recipe – far better than bottled or packet mix Ranch and it only takes 5-10 minutes to make enough for a week of meals).

    Like you I make my own salsa, assorted varieties (tomato, tomatillo, mango, etc.)

    I don’t do the beans or chips anymore. I like them a lot but they are too starchy, and my glucose meter doesn’t like the results. I make sure the cabbage and fish are the most filling ingredients, then I don’t need the starch.

    Yum, maybe I’ll check out what fish is available and make fish tacos/salads tonight. You’ve inspired me.

  3. This dish was very easy to make and yielded great flavor, texture and a healthy, tasteful, fulfilling meal.

    I highly recommend this recipe and will definitely make this dish again.

  4. Hi. Really good data on Maqui Berry. I happened upon your good blog while exploring yahoo. For the last few days I’ve been seeking to discover more. Especially anything to do with the dieting babble. I’ve witnessed it all and my cousin continues promoting her newfound weight loss craze on me. So I am grateful I found you. Take care!

  5. I made these fish tacos last night and they were delish and very filling! I used mahi-mahi, left the jalapeno and onion out of the salsa and used champagne mangoes because they were on sale at Whole Foods (they are very sweet). Today I’m having leftovers as part of a salad. I added corn for some more color. Love the yogurt dressing–not missing the sour cream at all!

  6. Pingback: Happy Birthday to these Spring fruits and vegetables! | Mit Fitness

  7. I made these for dinner tonight, but since I’d just made a batch of guacamole, I skipped the salsa. We had the beans on the side, and instead of plain cabbage I did a “mexican coleslaw” from Eating Well–shredded carrot, cabbage, chopped cilantro, and rice wine vinegar. It was delicious, and I can’t wait to have leftovers tomorrow, and share this with friends. Thanks!!

  8. possibly one of the best meals on the face of the Earth. Fish tacos are just great and eating them never slows you down. See me and seafood have this thing. We were meant for each other, haha. Thanks for this recipe…i’m going to the store.

  9. I made this last night. I found the recipe and just could not WAIT to try it. A filling meal at 500 calories is tough to come by.

    I had some bumps along the way (I’m new to cooking fish) but it still came out tasty. The next time, I’ll make it as directed, but organize myself a little better. I’ll season the fish more evenly (light on the salt of course) and use taco seasoning in the yogurt instead of the chili powder (I like spicy, zesty food). The creamy topping was awesome though using plain yogurt — I didn’t miss the sour cream. The black beans were right on.

    Thank you so much for sharing this. I can’t wait to perfect my technique with this recipe.

  10. Pingback: And for my next trick, I shall make the most delicious cookies ever to grace the planet « Spoonlighting

  11. OOh my GOOOSH this recipe is awesome!!! coming from a person that can only cook breakfast lol…. i used curry powder instead of chilli powder and and only had non fat peach yogurt but it turned out great..really felt like i out done myself.. moms is suppose to be here soon can wait for her to try it.. Any more great recipes like this?

  12. It’s amazing to pay a quick visit this web page and reading the views of all colleagues about this post, while I am also zealous of getting knowledge. Check out my website to get more info about bodybuilding, if you like.

  13. My wife got hooked on fish tacos a couple of years ago. We have been looking for a good, easy and healthy recipe since. Most of them call for breading the fish and deep frying. And mango salsa! She is going to be very happy. Thanks for this recipe.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s