In addition to sharing food and nutrition facts with you, I like to periodically provide easy recipes. After all, preparing food at home is an integral part of eating well, and if it’s too complicated, you’re not going to do it.

These fish tacos can’t be any easier. This basic recipe can be used as a guide to create your own healthy taco. You can use any variety of fish or seafood (shrimp tacos are awesome too), and you can add in any vegetable you like. I used a mango salsa here, but you can use a traditional salsa, and also add guacamole or fresh, sliced, avocado. Find more seafood recipes here. 


This open-faced fish taco is smothered in juicy sweet mango , red cabbage and lime juice.

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Fish Tacos

This recipe calls for tilapia or cod, but you can use other varieties of white fish. Feel free to make them your own with whatever veggie or herbs you like.
Course Main Dish
Prep Time 30 minutes
Cook Time 15 minutes
Servings 4 servings
Author Rosanne Rust MS RDN,


  • 4 4-ounce fish filets (cod or tilapia) Can also use frozen
  • 1 TB olive oil
  • 2 tsp chipolte powder or other salt-free southwest seasoning
  • 1/8 tsp salt
  • ground pepper, to taste
  • 8 small flour tortillas try whole grain
  • 1/2 cup sliced mango or mango salsa
  • 1 cup shredded cabbage


  • Preheat oven to 350 degrees F. Use frozen cod or tilapia. Place fish in glass baking dish. Drizzle with olive oil, and add 1/4 tsp chipotle powder and a shake of salt. Bake the fish for 15-20 minutes. Flake and add to whole grain tortillas. Add chopped veggies, sour cream, mango salsa, and shredded cheese.
  • Coat glass baking dish with cooking spray. Place fish fillets into dish. Sprinkle with seasoning, salt and pepper. Drizzle with oil.
  • Bake fish for 15 minutes, until opaque (if frozen, this may take 20-25 minutes). Remove from oven and keep warm.
  • Heat tortillas in microwave for 5-10 seconds, between paper towel.
  • Flake the fish fillets by gently scraping them with a fork. Place an equal amount of fish into each tortilla.
  • Top tortillas with mango salsa, cabbage slaw. Squeeze with a lime wedge. Garnish with sour cream or yogurt if desired.


Use frozen cod or tilapia or other favorite fish. 
Add additional vegetables such as sautéed mushrooms, bell peppers, onions, cole slaw, or pickled relish, to top tacos.