A different Taco Tuesday recipe! Dr. Rachel’s healthy low-FODMAP & Gluten-free Fish Tacos with creamy slaw and toppings.
Fish Tacos are one of my favorite restaurant orders. I love the fresh taste of fish, combined with a light slaw, and avocado. I was delighted to see how easy they can be made at home, in a low-FODMAP version.
Fresh fish and veggies are staples for the Mediterranean Diet, and that is an eating plan that I like to adhere to when possible. This recipe incorporates the flavors of cabbage, radish, cilantro, and fresh lime juice. It is truly sensational.
If you want to make this even lighter in calories, then skip the mayo, and sub with a little extra lime juice. So versatile, and gut friendly. I love low-FODMAP Fish Tacos.
For other great seafood inspiration, see my Dr. Rachel’s Best Low-FODMAP Seafood Recipes; Gluten-free.
You may also love:
- Dr. Rachel’s Best Low-FODMAP, Gluten-free ‘Tex-Mex’ & Southwest Recipes
- Low-FODMAP & Gluten-free Chicken Tortilla Soup
- Low-FODMAP Grilled Flank Steak Tacos and Low-FODMAP Salsa; Gluten-free
- Low-FODMAP Broiled Seasoned Fish Fillets with Low-FODMAP Seafood Seasoning; Gluten-free, Dairy-free
- Low-FODMAP 20-minute Blackened Mahi Mahi Fish Sandwich; Gluten-free, Dairy-free
Or check out over 600 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Seasoned Fish Tacos; Low-FODMAP & Gluten-free
A different Taco Tuesday recipe! Dr. Rachel’s healthy low-FODMAP & Gluten-free Fish Tacos with creamy slaw and toppings.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Entree, Appetizer
- Method: Cooking
- Cuisine: Southwest
- Diet: Gluten Free
Ingredients
- 1 pound cod, or tilapia fillets
- 1/4 cup (4 tbsp) mayonnaise*; divided
- 1 teaspoon garlic-infused oil
- 1 teaspoon low-FODMAP Seafood Seasoning, or Bay’s Seafood Seasoning*
- 4 radishes (80g) thinly sliced*
- 1 jalapeño pepper, seeded and finely chopped (optional)
- 3 tablespoons chopped fresh cilantro
- 1 scallion, greeen tips only
- 2 tablespoons freshly squeezed lime juice
- 3 cups (210 g) coleslaw mix (shredded red cabbage, common cabbage, and carrots)*
- 1 medium tomato (120g), diced
- 8 x 6-inch low-FODMAP, gluten-free corn tortillas*
- 1 tablespoon avocado oil, or other preferred oil for cooking tortillas
- 1 avocado, sliced, or mashed (about 146g)*
Instructions
- Preheat oven to 350F. Line a baking sheet with parchment paper
- Rinse the cod and pat it dry with a paper towel. Set aside.
- In a very small bowl, whisk together 1 tablespoon mayo, seafood seasoning, and infused oil (*see below notes if you want additional sauce for topping)
- Spread the mixture over the cod, or tilapia and place the fish on the prepared baking sheet
- Place the sheet in the oven and bake for 15-20 minutes or until the fish flakes easily with a fork (you can also use an air fryer)
- While the fish is baking, in a medium bowl mix together the radishes, jalapeno pepper (if using), cilantro, scallion tips, lime juice, and coleslaw mix. Add the remaining 3 tablespoons of mayonnaise and toss to combine
- To warm your tortillas (optional, but recommended): Heat a skillet over medium with the avocado oil, then sear the corn tortillas, 1-2 at a time, on both sides. Place on a plate to keep warm for now
- When the fish is done, remove from oven and divide among the tortillas
- Top with and slaw, chopped tomato, and sliced avocado
- Serve with lime wedges
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients at time of posting
- Select a mayo without added onion or garlic, I like Hellman’s
- Try my recipe for seafood seasoning, or pick a seasoning without added onion or garlic
- Infused oils have the flavor but NOT FODMAPs, as the carbohydrates are not dissolved in the oils. See my Top 11 Tips and Tricks for the Low-FODMAP diet that no one ever tells you!
- If you want more sauce to top the tacos, then you can triple the recipe for the fish marinade. Use 3 tablespoons mayo, 1 tablespoon seafood seasoning, and 1 tablespoon infused oil. Set aside 2/3 of the sauce in the fridge for later, then use the remaining to coat the fish (making sure not to cross-contaminate all the sauce with the raw fish)
- For radishes, 75g is one low-FODMAP serving, but they contain trace FODMAPs
- Scallion tips contain few FODMAPs, avoid the bulbs
- For tomatoes, 65g is one low-FODMAP serving due to fructose
- For cabbage, 75 g is one serving due to fructan for common and red cabbage, maximum serving is 125g per FODMAP Friendly
- For avocado, 60g is one serving due to sorbitol per Monash, FODMAP Friendly states no FODMAPs detected
