Nutrition

Baked Fish Tacos with Mango Salsa

baked fish tacos feature

Being from a blue collar town in the Midwest, I initially imagined that putting seafood in a taco was something best reserved for Californian hipsters.

And then I actually had some fish tacos – flaky tilapia, creamy avocado, and bright mango salsa all wrapped up in warm, chewy corn tortillas. Excellent!

Since then, when I'm craving seafood, fish tacos are my go-to order.

Why baked

I do have one gripe with most fish tacos I've ordered – the fish served in restaurants is almost always breaded and fried.

Now I'm not scared to eat an unhealthy meal once in a while, but I truly don't care for most fried foods.

They bring up bad memories of binging on carnival fare and the breading shares a flavor profile with everything else that's been plunged into the oil bath.

And frying anything at home is a complete pain in the ass.

So with that in mind, I set out to recreate this dish in my kitchen in a way that was healthier, simpler, but still totally delicious.

Mission: Accomplished!

Let me tell you, it was an absolute struggle to resist scarfing these down long enough to take the necessary photos!

Nutritional Information

The nutritional info below is for fish tacos using tilapia with mango salsa and avocado.

Serving size4 tacos
Number of servings2
Calories567
Fat12g
Carbs74g
Protein40g

Preparing Fish Tacos

One perk of this recipe is how quickly it can be prepared from start to finish. From preheating your oven to shoveling down the fruits of your labor, it should take no more than 30 minutes.

To maximize your time, prepare the fish first and then throw together the mango salsa while the fish is baking.

Ingredients

baked fish tacos cajun seasoning

  • 1 pound of flaky white fish filets, thawed (I used tilapia)
  • Cajun seasoning mix (full info below)
  • 8 corn tortillas
  • 1/2 an avocado, sliced into eighths (optional)
  • Coconut oil, olive oil, or nonstick spray (to coat the baking dish)

For the spice mix, combine the following ingredients in a small bowl.

  • 1 tsp salt
  • 1 tsp garlic powder
  • 1 1/4 tsp paprika
  • 1/2 tsp black pepper
  • 1/2 tsp onion powder
  • 1/4 tsp cayenne
  • 1/2 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/4 tsp red pepper flake

HEAT LEVEL:  I'm not a huge fan of insanely spicy foods. Using the spices as listed above, my tacos weren't overpoweringly hot. The heat level sort of accumulated over the course of the meal, but it wasn't sweat inducing.

Directions

healthy baked fish tacos tilapia seasoning

Preheat the oven to 375 degrees F.

(1) Lightly oil a 9×13 glass baking dish (or 8×8 dish if you halve the recipe) with coconut oil, olive oil, or non-stick cooking spray.

(2) Carefully rinse your fish filets under cool running water and then gently pat them dry with paper towel.

(3) Sprinkle half of the seasoning mix into the bottom of the dish.  Lay your fish filets on top of the seasoning, pressing gently. Then apply the remaining spices to the top of the fish.

(4) Bake for 15 minutes.

While the fish is baking, prep your mango salsa.

Preparing Mango Salsa

baked fish tacos mango salsa ingredients

Ingredients

  • 1 mango, diced into 1/4-inch chunks
  • 1/2 medium-sized red bell pepper, diced into 1/4-inch pieces
  • 1/4 medium-sized red onion, diced into 1/8-inch pieces
  • 1/2 a jalapeño, very finely diced
  • Juice of 1/2 lime
  • A few cilantro leaves, chopped or torn
  • 1 tsp (or 1 clove) minced garlic
  • 1/8 tsp sea salt

baked fish tacos how to slice a mango

A note on dicing a mango

Start by cutting in half longways, avoiding the oblong seed in the center.

Take a half and, using a small knife, carefully score the fruit in a grid like pattern (1/4”) all the way to the skin (try not to cut through and avoid skewering your hand).

Once you have your cuts made, you can turn the half inside-out to expose the columns like I've done above.

These chunks of mango can then be cut from the skin and diced further if necessary.

Directions

(1) Dice the mango, red pepper, red onion, and jalapeño and tear the cilantro leaves as noted in the Ingredients section.  Place all into a bowl.

(2) Add minced garlic, lime juice, and salt to the bowl. Stir gently to combine. Set aside while your fish finishes baking.

baked fish tacos mango salsa

Putting it all together

Your fish should just be coming out of the oven around the time you've finished preparing the mango salsa.

Set the fish aside for a couple of minutes and warm your tortillas. Once that's done, they're ready for assembly!

I've found that using half of a 4 oz. filet is a good fit for each taco. I put it on there as a solid piece, but feel to use a fork to shred the fish into smaller pieces if you prefer.

Place 2 oz of fish into each tortilla and top with mango salsa. Add a slice of avocado if you like.

Now, since these baked fish tacos contain garlic (dried and fresh) and raw onion, they're obviously not a great choice for date night. But they're fantastic any other time.

As a bonus, they look as good as they taste so they're great if you want to invite friends over for dinner and impress them with your culinary skills.

Enjoy!

healthy baked fish tacos

All the best,

Nate

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13 Comments

  • Reply
    Vadim Fedorovsky
    August 7, 2015 at 1:42 pm

    My woman makes these for me all the time! They are fantastic!

    -Vadim

  • Reply
    Vadim Fedorovsky
    August 7, 2015 at 2:08 pm

    Also guys reading this: I recommend you use WILD caught tilapia, not FARM RAISED!

    Nate what do you think?

    • Reply
      Nate
      August 8, 2015 at 10:20 am

      Wild caught fish is better. I’m pretty sure that tilapia is one of those fish that is almost exclusively farmed raised, though. Your best bet is to find some raised in the U.S. or Canada as they have stricter standards than other countries.

  • Reply
    Caseyavelli
    August 17, 2015 at 2:54 am

    Instead of cutting your mango like that, get your mango half and grab a cup. If you line up the mango half on the lip of the cup (skin on the outside, flesh on the inside) and use the cup as a scoop, the skin will slide perfectly over the outside lip of the cup and your mango meat will fall right into the cup. Grab that, dice, then feast.

  • Reply
    Eating for Fat loss: Chicken Breast, Honey Puffed Wheat and Ice Cream - SIMPLY KICKASS
    August 17, 2015 at 4:02 am

    […] For another example take a look at this recipe by Nate Green from Iron and Tweed: Baked Fish Tacos with Mango Salsa. […]

  • Reply
    Trouble
    August 26, 2015 at 11:11 pm

    This looks f’n delicious, Nate. Two questions: what do I omit from the spices to not make it spicy (I’m not into spicy food), and did you do anything to the tortillas, they look a bit baked or warmed up.

    • Reply
      Nate
      August 27, 2015 at 10:21 am

      You can omit the cayenne from the spice mix and the jalapeño from the mango salsa. For the tortillas, I heat them over an open burner on the stovetop to get that charred effect for extra deliciousness!

  • Reply
    Alex
    August 27, 2015 at 8:13 pm

    Good stuff, Nate. I’m actually going to try this tonight. Thanks a lot for sharing. I just found this site and like what I’m reading so far. Here’s my website: http://inertiawillhurtya.com

    -Alex

  • Reply
    Jerald Lastrape
    September 3, 2015 at 10:54 pm

    Because they re baked and not fried they are not only healthy but an absolute breeze to put together. While the fish cooked, I made a quick mango salsa which might be my favorite taco condiment of all time.

    • Reply
      Nate
      September 4, 2015 at 12:26 am

      They are super easy! Frying foods at home can be a pain in the ass, not to mention it makes your whole house stink for days. The first time I made these, I made enough mango salsa for about 12 tacos. I only had enough fish for four tacos so I ate the rest of the salsa with a spoon, haha.

  • Reply
    Jacquie Watson
    December 21, 2015 at 11:08 pm

    Hi Nate,
    Searching for a Salsa recipe found this site! Have to say I admire your courage to take this journey. And I found a lot of inspiration in what you say! I am a single mother and have an 18 year old son. So I found your reflections insightful from the perspective of a Mother and also from a personal journey position.
    Thanks

  • Leave a Reply

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