This healthy fish taco recipe uses milk to eliminate that fishy taste from sole and other saltwater fish. Paired with a broccoli slaw, fresh lime, cilantro and salsa, this taco is the perfect healthy and WW friendly meal @ 3 WW points per serving on the blue plan ! Fresh and delicious, it also saves you money by using inexpensive frozen fish.
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 ¼ 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 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.
Add 1.5 hrs for defrosting fish
📋 Healthy Fish Tacos Recipe
Amount Per Serving
Calories 168Calories from Fat 63
% Daily Value*
Saturated Fat 1g6%
Vitamin A 150IU3%
Vitamin C 8.9mg11%
* Percent Daily Values are based on a 2000 calorie diet.