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
Scale
- 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
