Healthy fish tacos with slaw-
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Easy & Healthy Fish Tacos Recipe

This easy, healthy fish taco recipe uses milk to eliminate that fishy taste from sole and other saltwater fish.  Non -fishy salt water fish, paired with a fish taco slaw, fresh lime, cilantro and salsa, is the perfect healthy and weight watchers friendly meal @ only 4 smart points per serving ! Fresh and delicious, it also saves you money by using inexpensive frozen fish. 
Course Main Course
Cuisine Mexican
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 2 hours
Servings 8 servings
Calories 168kcal
Author Adapted from: Vanessa


For the fish taco slaw:

For the fish:


  • cilantro leaves to garnish
  • lime wedges to garnish
  • Salsa to garnish


  • 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 towels (you will need quite a few). 
  • Heat non- stick pan to medium-high and fry fish, 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 bowl and sprinkle with 1/4 teaspoon of salt. 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 tortilla shells (if using hard), by placing them in the microwave for 5-10 seconds.
  • Serve the fish on a platter with the tortillas, slaw, cilantro, avocado, lime, and salsa on the side ( or in separate bowls), letting each diner assemble his or her own tacos.


Add 1.5 hrs for defrosting fish

Nutrition Facts
Easy & Healthy Fish Tacos Recipe
Amount Per Serving
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.


Calories: 168kcal | Carbohydrates: 13g | Protein: 12g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 39mg | Sodium: 567mg | Potassium: 214mg | Fiber: 1g | Sugar: 1g | Vitamin A: 150IU | Vitamin C: 8.9mg | Calcium: 40mg | Iron: 0.6mg