I am a caviar girl on a bologna budget, and freshwater fish is not always a viable option. So... looking to trim the food budget, I reluctantly bought a very large $10.00 bag of frozen sole at Superstore (to try it) and made these easy and Healthy Fish Tacos (with broccoli slaw).

I don't like that 'fishy taste' that often accompanies saltwater fish, so I tried this food hack, where you soak the fish in milk to remove the fishy taste, and it worked! So if you want to get rid of that 'fishy' taste in saltwater fish and save money, use frozen fish and defrost fillets in MILK. Yes, this really works! I didn't even think I would like fish tacos, much less LOVE them. Because of this little food hack, now I do! This recipe is Weight Watchers Friendly @ 3 WW points.
Jump to:
- 🥘 Ingredient Notes
- 📖Variations & Substitutions
- How to get rid of the fishy taste in fish
- 🔪 How to Make Fish Tacos with Broccoli Slaw
- Expert Recipe Tips
- 👪 Serving Size
- 🔢WW Points
- 🥗 What to serve with fish tacos
- 🌡️Storage
- ❔Recipe FAQs
- More Mexican-inspired Recipes
- 📋 Healthy Fish Tacos (with Broccoli Slaw) Recipe
You don't need to use expensive fresh fish to make amazing and easy fish tacos. And I mean AMAZING - we ate these fish tacos for dinner 3X this week~!
Love economical fish meals? Give my Pan Fried Salmon Cakes a try!

Never having been a fan of sole or any saltwater fish for that matter, I had little hope that I would ever actually enjoy eating saltwater fish, much less frozen saltwater fish. In fact, I envisioned choking it down (likely with some wine) and consoling myself with the notion that perhaps I could lose a few pounds during this money-saving journey.
🥘 Ingredient Notes
For these healthy fish tacos, you'll need:

- Fish. Sole is the best frozen fish for this fish taco recipe because the milk trick works really well with it, but you could substitute another saltwater fish (see variations and substitutions below
- Milk. You can use any kind of milk. I use 1% or 2% milk because it's what I have on hand. If you use a freshwater fish or don't mind the 'fishy taste', skip the milk soaking.
- Broccoli slaw. I prefer the broccoli slaw, but if I can't get it I use coleslaw or broccoli salad mix.
- Fresh lime and cilantro. I highly recommend using both fresh lime and cilantro for a burst of freshness and authentic flavor.
- Mayonnaise. I use Hellman's ½ the fat.
- Agave. I prefer to use agave as a sweetener because it has a more subdued taste than honey, and you only need half the amount of honey. It's also allergy-friendly.
- Tamed jalapenos or pepperoncini. Tamed jalapenos have a nice bite, but aren't too hot. Pepperoncini is even a little bit milder.
*Please see recipe card for full list of ingredients and quantities
📖Variations & Substitutions
- Fish - you can use cod or another saltwater fish as a substitute
- Garlic - you can use minced garlic from a jar, if you don't have fresh garlic
- Salsa - you can use any type of salsa or make your own Salsa -Pico de Gallo, or alternatively, you can use a creamy sauce
- Spicy - you can increase the spice level by using regular jalapenos instead of tamed.
- Taco shells - you can use hard taco shells, soft taco shells, or corn tortillas (gluten-free)
- Lime juice - fresh is the best, but you could substitute lime juice from concentrate (you'll need ½ the amount of fresh)
- Cajun seasoning - you could substitute chili powder or chili powder for the Cajun seasoning
- Green onions - you could substitute red onion
- Oil - you could use canola or another vegetable oil in place of olive oil (or skip it and use a non-stick cooking spray to reduce WW points)
- Add-ins- avocado slices
How to get rid of the fishy taste in fish
Use milk! If you like the price of frozen saltwater fish, but not the 'fishy taste', you will love this cooking hack! You simply soak the fish in milk for about 1-1.5 hours, and you will be blown away by how well it works.

🔪 How to Make Fish Tacos with Broccoli Slaw
Heads up: The fish needs 1.5 hrs to thaw in the milk!

- Step 1: Place fish in a shallow pan (bottom of a broiler pan or large cake pan, or roaster. *Skip soaking the fish in milk if you are using freshwater fish or don't mind the fishy taste of saltwater fish.

- Cover the fish in milk for 1-1.5 hours, and flip halfway through. The milk doesn't have to completely cover the fish. I defrost it on the counter, but you could put it in the fridge. You could do this overnight in the fridge, as well.

- Step 3: Prepare the broccoli slaw: Place the coleslaw in a medium bowl, and sprinkle with ¼ teaspoon of salt.

- Step 4: In a small. bowl, whisk together the dressing ingredients: minced garlic, lime juice, agave, and mayonnaise.

- Step 5: Mix in tamed jalapenos or pepperoncini and green onions.

- Step 6: Pour dressing over the broccoli mix and toss to combine.

- Step 7: Once the fish is fully defrosted (which should only take 1-1.5 hrs) on the counter, prepare the fish: Drain the milk, then pat the fish dry with paper towels (you will need quite a few).

- Step 8: Heat olive oil in a non-stick pan and fry fish over medium-high heat, sprinkling salt, pepper, and Cajun seasoning.

- Step 9: Cook until there is some browning on the bottom, then reduce to medium-low. Break apart as you cook and cook until flaky. Meanwhile, soften the taco shells by placing them in the microwave for 5-10 seconds.

- Step 10: Serve the fish on a platter with the taco shells, slaw, cilantro, avocado, lime, and salsa on the side (or in separate bowls), letting each diner assemble his or her own tacos.
Expert Recipe Tips
- Soak in Milk Overnight (Optional): For best results, defrost and soak the fish in milk overnight in the fridge. This extended time can help further reduce any 'fishy' flavor and improve texture.
- Toast Taco Shells in the Oven: For extra crunch and flavor, toast the hard taco shells in the oven at 350°F (175°C) for 5–6 minutes instead of using the microwave.
- Season Layers: Lightly season the slaw with a pinch of salt before dressing. This helps draw out moisture from the veggies, making the slaw crisper and more flavorful.
- Sweeten to Taste: Agave is mild and allergy-friendly, but if you’re using honey or maple syrup instead, adjust the amount gradually to avoid overpowering the dressing.
- Prep Slaw in Advance: You can make the broccoli slaw up to 24 hours ahead. Store it tightly sealed in the fridge to let flavors meld and save time before serving.
- Batch Cook the Fish: Cook extra seasoned fish and store leftovers for wraps, rice bowls, or salads the next day.
- Avoid Assembling in Advance: Always store taco shells, fish, and slaw separately. Assembling them early will lead to soggy tacos.
- Build-Your-Own Taco Bar: Set up toppings buffet-style—slaw, cilantro, avocado, salsa, lime, sour cream—so everyone can build their taco to taste. Great for families or casual entertaining.
- Kid-Friendly Option: Use milder seasonings (omit or reduce jalapeños) and let kids add their own toppings.
- Garnish Like a Pro: A final sprinkle of chopped cilantro, a wedge of lime, and a drizzle of salsa on top of the assembled taco will make it look just as good as it tastes!
I really can't say that, even for a minute, I thought this little food hack would actually work. Because, if this worked, then why hadn't I heard of this years ago??! Or wait a minute....
MAYBE THERE ARE PEOPLE OUT THERE WHO ACTUALLY LIKE THAT FISHY TASTE?
I found that hard to fathom. But it could be true. Yet, there must be millions of others just like me who hate that fishy fish taste. I guess I just assumed nothing could be done so I really never made an effort to search for a solution and simply avoided saltwater fish. But after giving up on fishy fish forever, I am now back in the saltwater fish game!
👪 Serving Size
This healthy fish taco recipe makes 8 fish tacos. But you can half, double or triple the recipe by simply clicking on the serving number and selecting the number of servings you'd like. The ingredient quantities will automatically adjust.
🔢WW Points
This Weight Watchers fish taco recipe is 3 WW points. *I only include ¼ cup of milk in the recipe WW calculations, as that's all that would be absorbed (at the very most)
🥗 What to serve with fish tacos
I love to serve fish tacos with Air Fryer Carrot Fries (shown), or Sweet Potato Fries with Garlic Mayo Dip. It also pairs well with this Strawberry Pean Spinach salad or garden salad.

If you are making it as part of a Cinco de Mayo celebration, try these Broccoli Slaw Fish Tacos with Healthy Mexican Street Corn (Elote) (and Coconut Lime Tres Leches Cake for dessert!
🌡️Storage
If you have leftovers or want to make this easy fish tacos recipe in advance, you can store it in an airtight container in the fridge for up to 2 days. However, you need to store the slaw separately from the fish. The taco shells can be stored separately at room temperature. These ingredients don't stand up well to freezing.
❔Recipe FAQs
Yes, but it's best to store the components separately. Prepare the slaw and cook the fish ahead of time, then refrigerate them in separate airtight containers. Reheat the fish gently before serving, and assemble the tacos fresh for best texture and flavor
Absolutely! If you prefer baking, place the drained and seasoned fish on a parchment-lined baking sheet and bake at 400°F (200°C) for about 12–15 minutes, or until flaky and cooked through.
Yes. If you're avoiding dairy, try soaking the fish in a mixture of water and lemon juice or plant-based milk (like unsweetened almond milk). While it may not be quite as effective as dairy milk, it can still help reduce the fishy odor.
So, if you are looking for recipes for fish tacos with slaw for Taco Tuesday, and want to eat a healthy, delicious, easy dinner recipe while saving money on food, then give this recipe a try!
Looking for more healthy taco recipes? Give my Avocado Tacos (shown) and Healthy Steak Tacos a try too!

More Mexican-inspired Recipes
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📋 Healthy Fish Tacos (with Broccoli Slaw) Recipe
Equipment
Ingredients
For the fish taco slaw:
- 397 g broccoli slaw 14oz
- 4 green onions, chopped thinly sliced
- ½ cup golden greek deli - sliced peperoncini or tamed jalapenos or any hot pepper
- 1 clove garlic, minced or 1 teaspoon of minced garlic in a jar
- 2 tablespoon fresh lime juice
- 4 tablespoon low-fat mayonnaise * I use Hellman's ½ the fat
- 1 teaspoon agave syrup *or use honey as a substitute, but you'll need 2 tsp
- ¼ teaspoon salt
For the fish:
- 3-4 cups of milk for soaking/defrosting
- 1 teaspoon olive oil
- ½ teaspoon salt
- ¼ teaspoon freshly ground pepper
- ¼ teaspoon cajun seasoning
- 1 ½ pounds sole or other salt water fish
- 8 hard taco shells ( or soft shells)
Garnish
- cilantro leaves to garnish
- fresh lime wedges to garnish (or lime zest)
- salsa to garnish
- sour cream (optional)
Instructions
- Heads up: The fish needs 1.5 hrs to thaw in the milk!
- Defrost the fish pieces in a shallow pan (bottom of a broiler pan or large cake pan or roaster for 1-1.5 hrs) covered in milk (I used 2% milk) and flip halfway through the defrosting if the milk isn't completely covering the fish. I defrosted it on the counter, but you could put it in the fridge. You could do this overnight in the fridge, as well.3-4 cups of milk, 1 ½ pounds sole or other salt water fish
- Once fish is fully defrosted (which should only take 1-1.5 hrs) on the counter, prepare the fish: Drain the milk, then pat the fish dry with paper towel (you will need quite a few).
- Heat olive oil in a non- stick pan and fry fish over medium-high heat, sprinkling salt, pepper and cajun seasoning. Cook until there is some browning on bottom, then reduce to medium-low, Break apart as you cook and cook until flaky (about 10 - 15 minutes)1 teaspoon olive oil, ½ teaspoon salt, ¼ teaspoon freshly ground pepper, ¼ teaspoon cajun seasoning
- To prepare the slaw, place the coleslaw in a medium bowl and sprinkle with ¼ teaspoon of salt. in a small bowl, whisk together the minced garlic, lime juice, agave and mayonnaise and add to coleslaw. Pour over the broccoli mix and toss to combine. Mix in tamed jalapenos or peperoncini and green onions397 g broccoli slaw, ½ cup golden greek deli - sliced peperoncini or tamed jalapenos, 1 clove garlic, minced, 2 tablespoon fresh lime juice, 4 tablespoon low-fat mayonnaise, 1 teaspoon agave syrup, ¼ teaspoon salt, 4 green onions, chopped
- Meanwhile, soften the taco shells by placing them in the microwave for 5-10 seconds.8 hard taco shells
- Serve the fish on a platter with the taco shells, slaw, cilantro, avocado, lime, and salsa on the side (or in separate bowls), letting each diner assemble his or her own tacos.cilantro leaves to garnish, salsa to garnish, sour cream (optional), fresh lime wedges to garnish
Notes
-
- Soak in Milk Overnight (Optional): For best results, defrost and soak the fish in milk overnight in the fridge. This extended time can help further reduce any 'fishy' flavor and improve texture.
-
- Toast Taco Shells in the Oven: For extra crunch and flavor, toast the hard taco shells in the oven at 350°F (175°C) for 5–6 minutes instead of using the microwave.
-
- Season Layers: Lightly season the slaw with a pinch of salt before dressing. This helps draw out moisture from the veggies, making the slaw crisper and more flavorful.
-
- Sweeten to Taste: Agave is mild and allergy-friendly, but if you’re using honey or maple syrup instead, adjust the amount gradually to avoid overpowering the dressing.
-
- Prep Slaw in Advance: You can make the broccoli slaw up to 24 hours ahead. Store it tightly sealed in the fridge to let flavors meld and save time before serving.
-
- Batch Cook the Fish: Cook extra seasoned fish and store leftovers for wraps, rice bowls, or salads the next day.
-
- Avoid Assembling in Advance: Always store taco shells, fish, and slaw separately. Assembling them early will lead to soggy tacos.
-
- Build-Your-Own Taco Bar: Set up toppings buffet-style—slaw, cilantro, avocado, salsa, lime, sour cream—so everyone can build their taco to taste. Great for families or casual entertaining.
-
- Kid-Friendly Option: Use milder seasonings (omit or reduce jalapeños) and let kids add their own toppings.
-
- Garnish Like a Pro: A final sprinkle of chopped cilantro, a wedge of lime, and a drizzle of salsa on top of the assembled taco will make it look just as good as it tastes!
Natalie Browne
i love fish tacos and these look great! I’ve never heard of soaking fish in milk, but that’s such a cool little hack to remove the fishy taste.
Terri Gilson
Hi Natalie; Thanks! Yes, it's amazing that it actually works! 🙂
Gabby G
What a great idea, I didn't know that! Although I do like salt water fish, but I cannot stand river and lake fish though, I feel like they taste too "fishy". haha I guess we all have different tastes, but it's good to know you can "remove" the taste. I wonder if it works for lake fish too?
Terri Gilson
Hi Gabby, That is funny that you find the opposite fishy taste! I'm not sure if that would work with fresh water, as I have never tried it (I just love it!) but you could certainly give it a go 🙂 I'd love to hear your results if you do try it!
Melissa Griffiths
I don't mind the flavor of fish, but man, that slaw sounds so good! I've got to shake up my taco game!
Terri Gilson
Thanks, Melissa! Yes, it's really yummy slaw!
Nicoletta @sugarlovespices
I love fresh saltwater fish, but sometimes a good frozen fish will do. And sole is good! I agree that frozen fish taste less "fishy" but didn't know that you could "remove" that fishy taste with milk. Good to know! Those tacos look incredibly delicious and I LOVE fish tacos 😉 .
Terri Gilson
Hi Nicoletta - Thanks! Yes, I wouldn't touch salt water fish before, especially frozen. This has changed all that for me! 🙂
Diane
Hi Teri, have never heard of defrosting fish in milk. I bet that would be great. I love your clever shortcuts for what like a delish meal! Glad you enjoy experimenting!
Terri Gilson
Hi Diane: thanks- yes, it really works! 🙂
foodinbooks
Absolutely milk works! It's also good for soaking gamier meats, like lamb and even chicken livers. Really helps get rid of that gamy flavor and actually tenderizes the meat, too. I did a blog post where I made chicken liver and fava bean crostini, and I can attest that soaking the livers in milk for 3-4 hours beforehand made all the difference in the world. My method is outlined here if you're interested: https://foodinbooks.com/?s=silence+of+the+lambs
Food Meanderings
awesome- did not know that! I will check it out!
bigandpinkytoes
I cannot wait to try this hack!
Food Meanderings
Hope you like it! We were totally shocked at how well it worked!
Sue Slaght
A caviar girl on a fish budget! I love that line. I had never heard of this way to get rid of the fishy taste. Seems like a great way to save money.
Food Meanderings
Thanks, Sue! Yes, was so glad it actually worked or I'd be choking down that bag of sole (having bad 1970's liver flashbacks)... The whole family loved this meal -tastes a lot fancier than it is!