📋 Healthy Fish Tacos (with Broccoli Slaw) Recipe

healthy fish taco on a white plate with a wedge of lemon

5 from 7 votes

📋 Healthy Fish Tacos (with Broccoli Slaw) Recipe

This healthy fish taco recipe uses milk to eliminate that fishy taste from sole and other saltwater fish. Paired with a creamy broccoli slaw, fresh lime, cilantro and salsa, this taco is the perfect healthy and WW friendly meal! Fresh and delicious, it also saves you money by using inexpensive frozen fish.

Course dinner, lunch, Main Course

Cuisine Mexican

Keyword broccoli slaw, fish tacos, sole, weight watchers

Prep Time 10

Cook Time 20

defrosting fish 1 30

Total Time 2

Servings servings

Calories 168kcal

Author Terri Gilson

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 or 1 teaspoon of minced garlic in jar, minced
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)

US Customary - Metric

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.
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)
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.
Meanwhile, soften the taco shells by placing them in the microwave for 5-10 seconds.
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.

Notes

*See post contents for important recipe information and tips!

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Nutrition Facts

📋 Healthy Fish Tacos (with Broccoli Slaw) Recipe

Amount Per Serving (1 taco)

Calories 168 Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 1g6%

Cholesterol 39mg13%

Sodium 567mg25%

Potassium 214mg6%

Carbohydrates 13g4%

Fiber 1g4%

Sugar 1g1%

Protein 12g24%

Vitamin A 150IU3%

Vitamin C 8.9mg11%

Calcium 40mg4%

Iron 0.6mg3%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition