📋 Healthy Fish Tacos (with Broccoli Slaw) Recipe

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

5 from 6 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

Special Diet weight watchers

Prep Time 10

Cook Time 20

defrosting fish 1 30

Total Time 2

Servings servings

Calories 168kcal

Author Terri Gilson

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)

US Customary - Metric

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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 onions
397 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

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!

🌡️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.

Nutrition