Quick and Delicious Fish Tacos

Source: This recipe is adapted from an original recipe by Bastyr dietetic intern, Jessica Culnane, and reprinted with permission.
Prep time: 15 minutesCooking time: 15 minutesTotal time: 30 minutes


This delightfully fresh recipe for fish tacos can be made in less than 30 minutes. To keep the preparation time to a minimum, the recipe calls for some canned ingredients (tomatoes and black beans) that can be substituted with fresh ingredients if time allows. The highlights of this recipe are that it's low in fat, high in protein and fiber, cost-efficient and "leftover-friendly"!


cabbage, finely sliced into long pieces
sweet red pepper, chopped
red onion, chopped
1 can
organic black beans, rinsed and drained (15 ounces)
1 can
chopped mild green chiles (7 ounces)
10 oz
frozen corn, thawed
1 can
organic diced tomatoes, including juice (15 ounces)
2 clove
garlic, minced
1 tbsp
chopped fresh cilantro (or more to taste)
lime, juiced
1⁄2 tsp
1⁄2 tsp
3 lb
fresh cod or wild salmon
1 tbsp
olive oil
12 small
corn or flour tortillas
  to taste
sour cream (optional)
  to taste
guacemole or avocado (optional)
  to taste
salsa (optional)


Nutrition facts (per taco):
Calories: 249
Carbohydrates: 32g
Protein: 31g
Fat: 2g
Saturated fat: 0g
Trans. fat: 0g
Fiber: 5g


In a large salad bowl, toss together cabbage, red pepper, onion, beans, chiles, corn, tomatoes, garlic, cilantro, lime, salt and pepper; set aside.

Slice fish into half-inch strips. Heat skillet on medium-high heat. Brush skillet with olive oil and add fish. Cook 2 to 5 minutes, then flip the fish pieces over. Cook for another 2 to 5 minutes until cod is solid white or salmon is light pink and flaky. Remove fish from skillet.

Meanwhile, warm tortillas, one at a time, in a clean skillet at medium heat.

Serve fish and salad in the warm tortilla.

Optional: Garnish with sour cream, guacamole (or avocado) and/or salsa.