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Easy, Healthy Fish Tacos

There are so many reasons to love tacos…among them, the fun, the flavors, and the fact that you can get a healthy meal on the table in the time it takes to get a pizza delivered.

These easy fish taco recipes – like all recipes near and dear to my heart – start with a handful of simple, whole food ingredients that are bursting with freshness and color: wild-caught white fish, crunchy purple cabbage, juicy red and yellow tomatoes, and of course that liquid gold, olive oil. Topped with piquant red onion and creamy avocado slices, they’re a feast for your eyes as well as your taste buds!

Jump to Easy, Healthy Fish Taco Recipe >

Let’s talk about the star ingredient in these healthy fish tacos… Did you know fish is one of the best anti-inflammatory proteins in our diet? To get the most health-supporting and mood-boosting benefits, choose migratory, cold water, wild-caught fish over farmed fish. Haddock, cod and Scrod are good choices for this recipe, and salmon could work too – it always holds a special place in my heart for its coenzyme Q10 content.

Besides the fish, there’s minimal cooking involved, so you get the convenience of a quick meal without all the sodium and processed ingredients that come with traditional fast food.

Another anti-inflammatory superstar in this recipe is the cabbage – as a cruciferous vegetable, it’s rich in fiber and antioxidant vitamins A, C and K, which together help protect against heart disease and cancer. Even better news – cruciferous veggies offer the most health benefits when eaten raw, as in these recipes. The red onions and ripe tomatoes put even more antioxidants, fiber, minerals and vitamins on your plate – I like to include red tomatoes because they contribute lycopene, a potent antioxidant pigment. Olive oil, my favorite superfood, and avocados round out these delicious fish taco recipes with healthy monounsaturated fats.

But what good is healthy, if not also delicious? The secret to mouthwatering tacos is in the seasonings… I use a few spoonful’s of Mexican Spice Blend – nine custom-blended, authentic Mexican herbs and spices – and a drizzle of garlic or hot pepper flavored olive oil. Voila – delectable tacos in a flash!

The great part is you can customize the heat level to your liking – if you want something mild, use my Garlic olive oil, choose Spicy Jalapeno or Jalapeno-Garlic olive oils to kick it up a notch, or reach new heights of heat with my Blazing Habanero olive oil which is best used as a hot sauce – folks, I’m serious when I say it’s fiery hot! You can find all my taco night essentials here to choose your favorite combination of flavors.

Easy Fish Tacos

  • 1.5 lb fillets of wild-caught white fish like cod, haddock, or Scrod
  • 1 – 2 Tbsp Garlic, Spicy Jalapeño or Jalapeño-Garlic olive oil, depending on heat preference
  • 1 – 1.5 Tbsp Mexican Spice Blend
  • 1 cup red cabbage, shredded
  • 1/2 red onion, sliced thin
  • 1 cup red and yellow tomatoes, chopped
  • 1 avocado, sliced or chopped
  • 4 organic flour or corn tortillas, warmed

Optional: freshly squeezed lime

Optional hot sauce: Blazing Habanero olive oil

Preheat oven to 375 degrees F. Use the Mexican Spice Blend as a rub to coat the fish evenly. Place fish on a parchment-lined pan then drizzle with Garlic, Spicy Jalapeño or Jalapeño-Garlic olive oil and bake for 15-20 minutes until flaky and cooked through. In the meantime, shred the cabbage, slice the onion and avocado and chop the tomatoes for the tacos. Heat tortillas according to package directions then remove fish from oven, break into large chunks, and divide among four tortillas. Top generously with raw veggies and finish with an added drizzle of Garlic or Jalapeño olive oil, and optional lime juice for a luscious finishing touch. For some “five-alarm” fire, add a conservative drizzle of Blazing Habanero olive oil. Serves 4.

Healthy Fish Taco Salad

  • 1.5 lb fillets of wild-caught white fish like cod, haddock, or Scrod
  • 5 tbsp Garlic, Spicy Jalapeno or Jalapeno-Garlic olive oil, depending on heat preference
  • 1 to 1.5 Tbsp Mexican Spice Blend
  • 4 cups arugula, baby spinach or another power green
  • 1 cup red cabbage, shredded
  • 1/2 red onion, sliced thin
  • 1 cup red and yellow tomatoes, chopped
  • 1 avocado, sliced or chopped
  • Salt blend and pepper blend, to taste
  • 2 tsp fresh lime juice

Optional hot sauce: Blazing Habanero olive oil

Preheat oven to 375 degrees F. Use the Mexican Spice Blend as a rub to coat the fish evenly. Place fish on a parchment-lined pan then drizzle with 1 tbsp Garlic, Spicy Jalapeño or Jalapeño-Garlic olive oil and bake for 15-20 minutes until flaky and cooked through. In the meantime, shred the cabbage, slice the onion and avocado and chop the tomatoes for the salad.

Whisk a simple dressing with the fresh lime juice, 4 tbsp Garlic, Jalapeño or Jalapeño Garlic olive oil and dash of the Mexican Spice Blend for flavor. Fill four plates each with a cup of arugula or other hearty salad green, cabbage, onion, tomatoes and avocado then drizzle with lime salad dressing and toss to combine. Remove the fish from oven, break into large chunks and when cooled slightly, divide among salad plates. If extra heat is desired, add a few drops of Blazing Habanero olive oil. Serves 4.

© 2019 Stephen Sinatra, MD. All rights reserved.