If you’re looking for a fresh, high-protein meal, this tasty fish taco recipe could be just the ticket. And it’s a crowd-pleasing dish for any occasion.
Fish tacos make for a fun midweek meal or a healthier alternative to burgers and dogs at your next backyard BBQ. They’re not only nutritious, they’re also a palate-pleasing ensemble of crunchy cabbage, spicy onion, herbs and spices, salsa, and a creamy ranch dressing. And the best part? They’re a breeze to make.
One of the best things about fish tacos is their versatility. There is no one way to prepare them (although some taco purists may disagree). With so many different flavor combinations and ingredients to mix and match, you’ll never grow tired of eating them.
For our recipe, we’ve gone with simple, flavor-packed ingredients that should please just about any palate.
The star ingredient here is, of course, the fish. Pollock is a popular white fish for these tacos due to its delicate flakiness and the fact that it’s simple to prepare.
Nutritionally, pollock is a good source of lean protein and is low in saturated fat. It contains omega-3 fatty acids, which can help reduce inflammation. That, in turn, lowers your risk of heart disease. Pollock is also a good source of vitamin B12, which plays an important role in red blood cell formation and nerve function. If you can’t find pollock, cod or tilapia are great substitutions.
Learn more about the benefits of eating an anti-inflammatory diet.
The next big cornerstone of fish tacos is the salsa. Its primary ingredient, tomatoes, offers a blast of vitamin C, which may help support immunity. Tomatoes are also brimming with potassium and vitamins A, B9 (folate), and K. And they’re loaded with lycopene. This antioxidant may help lower the risk of certain cancers. It may also help support the health of your blood vessels and your heart.
The next ingredient in your fish tacos is the fresh chopped cabbage, which does more than give it a satisfying crunch. Cabbage is a nutritional powerhouse high in vitamins C and K, not to mention a good source of fiber. These nutrients help boost your immune system and the fiber helps with digestion.
No matter how you serve it up, this recipe is sure to be a big hit. The other ingredients, like the onions, herbs, and spices, add flavor and even more nutrients to this meal. But feel free to experiment with other toppings of your choice. Other popular options for fish tacos are ripe avocados, cilantro, chopped tomatoes, lime juice, fresh corn, or cotija cheese. Get creative and find what works best for you!
Fish Tacos Recipe
Ingredients
- 3 oz. pollock (or any firm, white fish)
- 1 tsp. olive oil
- 2 cups cabbage, shredded
- ¼ cup yellow onion, diced
- 1 Tbsp. fresh lemon juice
- ½ tsp. black pepper
- ½ tsp. garlic powder
- ½ tsp. dried rosemary
- ½ cup salsa
- ¼ cup low-fat mayonnaise
- 1 tsp. ranch dressing mix
- 6 whole wheat flour tortillas
Directions:
In a large non-stick skillet, heat oil over medium heat. Sauté fish and onions for 1 minute. Add lemon juice, garlic powder, rosemary, and pepper. Continue to sauté for 3 to 5 minutes per side, or until fish has turned white and flaky. (The best way to tell if your fish is “flaky” is to gently twist a fork in the thickest section. It should separate easily.) Look for an internal temperature of 145º F.
In a small bowl, combine salsa, mayo, and ranch dressing mix.
To serve the fish tacos, spoon the salsa mixture in a line through the middle of the tortilla, add the fish, and top with cabbage.
Yield: 6 tacos
Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: Easy
| Nutrition Facts |
| Calories 144 |
| Total fat 2.4g |
| Saturated fat 0.2g |
| Cholesterol 10.1mg |
| Sodium 362.4mg |
| Total carbohydrate 25.4g |
| Dietary fiber 1.4g |
| Sugars 1.7g |
| Protein 6.4g |
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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program.
References
Cleveland Clinic. (2022, September 1). 8 health benefits of cabbage. https://health.clevelandclinic.org/benefits-of-cabbage
Mayo Clinic. (2023, August 10). Vitamin B12. https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663#:~:text=Overview,meat%2C%20fish%20and%20dairy%20products.
United States Department of Agriculture. (2019, April 1). Fish, pollock, Alaska, cooked. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
United States Department of Agriculture. (2019, April 1). Fresh, yellow onion. https://fdc.nal.usda.gov/fdc-app.html#/food-details/454090/nutrients
United States Department of Agriculture. (2019, April 1). Tomatoes, red, ripe, raw, year- round average. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
United States Food and Drug Administration. (2024, February.) Fresh and frozen seafood: Selecting and serving it safely. https://www.fda.gov/media/79895/download#
This article was written by Jason Nielsen, edited by Gail Olson, and clinically reviewed by Elizabeth Thompson, MPH, RD, on March 21, 2024
