Mayo Clinic Health Library

Recipe: Fish tacos with tomatillo sauce

Updated: 08-17-2013

Dietitian's tip: These flavorful fish tacos are a healthy substitute for traditional, higher fat beef tacos.

Ingredients

Serves: 4

  • 12 ounces whitefish, such as cod or tilapia
  • Salt and pepper to taste (optional)
  • 1/4 head Napa cabbage (1 1/2 cups)
  • 1 teaspoon cumin
  • 2 teaspoons paprika
  • 1/2 teaspoon chili powder
  • 1/2 small yellow onion, diced (1/4 cup)
  • 2 tablespoons minced cilantro
  • 2 red Fresno peppers, diced
  • Zest and juice of 1 lime (1/2 teaspoon zest, 1 tablespoon juice)
  • 4 wheat tortillas (8-inch diameter), lightly grilled or toasted
  • 1/4 cup (4 tablespoons) green tomatillo sauce

Directions

Season fish with salt and pepper if you like. Then bake fish at 375 F for about 20 minutes until internal temperature reaches 145 F. Or grill fish if you prefer.

Place remaining ingredients except tortillas and green tomatillo sauce in a mixing bowl and toss to combine. Flake and place fish on tortillas. Top with cabbage mixture and a tablespoon of green tomatillo sauce, and enjoy.

Nutritional Analysis per serving
  • Calories: 201
  • Total carbohydrate: 19 g
  • Cholesterol: 48 mg
  • Dietary fiber: 3.5 g
  • Monounsaturated fat: 1.5 g
  • Protein: 19.5 g
  • Saturated fat: trace
  • Sodium: 512 mg
  • Sugars: 0 g
  • Total fat: 5 g
  • Trans fat: trace
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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