Healthy Fish Tacos With Spicy Sauce Recipe

fish tacos
Patsy Catsos, MS, RDN, LD
Total Time: 35 min
Prep Time: 30 min
Cook Time: 5 min
Servings: 4 (2 tacos each)

Nutrition Highlights (per serving)

470 calories
19g fat
38g carbs
38g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 4 (2 tacos each)
Amount per serving  
Calories 470
% Daily Value*
Total Fat 19g 24%
Saturated Fat 3g 15%
Cholesterol 84mg 28%
Sodium 511mg 22%
Total Carbohydrate 38g 14%
Dietary Fiber 3g 11%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 38g  
Vitamin D 2mcg 10%
Calcium 133mg 10%
Iron 3mg 17%
Potassium 824mg 18%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

These colorful fish tacos are Mexican-restaurant-tasty. Sautéing, instead of deep frying, the fish keeps them healthy and simplifies the preparation as well.

While there are quite a few ingredients (all of them low-FODMAP) the recipe comes together quickly and the cooking time is minimal. The light and crunchy cabbage slaw can be a stand-alone recipe as a side dish for any meal.


  • 3 cups finely shredded red cabbage
  • ½ cup thinly sliced scallion greens
  • ¾ cup slivered radishes
  • 2 tablespoons fresh lime juice
  • 1 tablespoon garlic-infused olive oil
  • 1/8 teaspoon salt
  • ¼ teaspoon sugar
  • ¼ cup chopped cilantro, optional
  • 2 tablespoons ground ancho chile
  • 2 teaspoons ground cumin
  • 1 ¼ teaspoons smoked paprika
  • ¼ teaspoon salt
  • 2 tablespoons fresh lime juice
  • 5 teaspoons garlic-infused olive oil, divided
  • ¼ cup mayonnaise made with olive oil
  • 3 tablespoons lactose-free milk or water
  • 1 ¼ pounds cod or other firm white fish, boneless, skinless
  • 10 6-inch uncooked corn tortillas


  1. To make the Mexican slaw

    1. In a medium bowl mix together the cabbage, scallions, radishes, lime juice, oil, salt, sugar, and cilantro (if using).
    2. Let the slaw marinate, stirring periodically, for at least 15 to 20 minutes.
  2. To make the spicy taco sauce

    1. In a large bowl, combine the ancho chile powder, cumin, smoked paprika, salt, lime juice, and 1 tablespoon plus 1 teaspoon garlic infused oil and mix to form a spice paste.
    2. Transfer 2 teaspoons of this spice paste from the large bowl to a small bowl. Add mayonnaise to the small bowl and stir until smooth.
    3. Whisk milk into the mayonnaise until the mixture becomes a thick but pourable sauce, adding more milk if needed. Set aside.
  3. To make the fish

    1. Cut fish into ¾-inch slices. Add fish to the large bowl with the spice paste and stir to coat. Heat a large skillet over medium-high heat. Add the last teaspoon of garlic-infused oil to the skillet, tilting the pan to coat with oil.
    2. Add fish pieces, scraping in any spices and liquid from the bowl and cook, stirring gently until fish is cooked through and flakes easily, 3 to 5 minutes.
  4. To prepare the tortillas

  1. Place tortillas on a microwave-safe plate. Use a second plate of the same size and place it upside down over tortillas to make a lid. Microwave tortillas on high power until hot, soft, and pliable, 1 to 1 ½ minutes.

Top each taco with 3 or 4 pieces of fish and 1/3 cup Mexican Slaw; drizzle with Spicy Taco Sauce. Serve with plenty of napkins.

Ingredient Variations and Substitutions

If you like plenty of heat, add 1/4 to 1/2 teaspoon cayenne pepper to the spice paste before adding oil and lime juice.

Time saver: use pre-packaged shredded cabbage or coleslaw mix from supermarket produce section.

Use crunchy corn tortilla or tostada shells if preferred, or warm soft tortillas on a lightly greased griddle.

Cooking and Serving Tips

This recipe assumes the use of a mildly spicy ancho chile powder. If yours is too hot, reduce the amount to achieve your preferred heat level.

The slaw can be made several hours in advance and held, tightly covered, in the refrigerator.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!
Was this page helpful?