A recipe for a healthy Fish Taco lunch or dinner recipe by nutritionist Jennifer Medhurst

Fish Tacos

June 30, 2022
Serves: 2 Cooks In: 20 minutes
  1. Make the slaw by placing the shredded cabbage into a medium bowl. Add in the salt, onions, coriander, jalapeno or chilli, lime juice, extra virgin olive oil and mix well. Feel free to adjust the quantities to your own tastes. Then set to one side to sit.
  2. Rinse and pat dry the fish (for tofu, place the block of tofu on paper towels and press down to gently release any liquid, patting dry, then cut into 1 inch cubes). In a small bowl, stir fish or tofu and the spices rub together, making sure everything is evenly coated.
  3. Place a pan on a medium heat with some extra virgin olive oil in and fry the spice coated fish or tofu, until golden, crispy and cooked through, then squeeze with lime.
  4. Heat your tortillas in the microwave or in a pan. Then you’re ready to serve with as many or as little toppings as you like.


  • 240g grams firm white fish (I use halibut or cod) or 200g extra firm tofu
  • 4–6 inch tortillas (I chose wholewheat tortillas)

Spice Rub:

  • 1 ½ tsp chili powder
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1 tsp garlic powder
  • 3/4 tsp salt
  • 1/4 tsp cayenne powder
  • 1/2 tsp smoked paprika

Cabbage Slaw:

  • 300 grams (roughly 1/3 head) red or green cabbage, thinly sliced or shredded
  • 40g (1 small) red onion, thinly sliced
  • 8g coriander, chopped
  • ½ jalapeno or 1 green chilli, finely chopped, more to taste
  • 2 limes, zest and juice
  • 2 tbsp extra virgin olive oil
  • ½ tsp salt
  • 1 tsp cumin powder
  • ½ tsp coriander powder

Topping options: sour cream, coconut yoghurt, avocados or guacamole, hot sauce, pinto beans or refried beans, lime wedges, chopped tomatoes, coriander