Mediterranean Crispy Fish Tacos with Cilantro Sauce & Veggies
These crispy baked fish tacos are inspired by the Mediterranean diet — light, flavorful, and fresh.Perfect as a healthy lunch, dinner, or weekend treat, packed with omega-3s, fiber, and fresh herbs.
⏱ Time
Prep: 15 minutes
Cook: 15–20 minutes
Total: 35 minutes
🛒 Ingredients
Fish
400 g white fish fillets (cod, tilapia, or haddock)
2 tbsp olive oil
½ tsp smoked paprika
½ tsp garlic powder
Salt & pepper
¼ cup whole-wheat breadcrumbs or panko
Veggies
1 cup shredded cabbage or lettuce
1 small carrot, julienned
1 small cucumber, thinly sliced
6 small corn or whole-wheat tortillas
Cilantro Sauce
½ cup Greek yogurt
½ cup fresh cilantro, chopped
Juice of 1 lime
1 garlic clove, minced
Salt & pepper
1 tsp olive oil
👩🍳 Instructions
1️⃣ Prep Fish
1. Preheat oven to 200°C
2. Pat fish dry
3. Mix breadcrumbs with paprika, garlic powder, salt & pepper
4. Lightly brush fish with olive oil and coat in breadcrumb mixture
5. Place on parchment-lined baking tray
2️⃣ Bake Fish
Bake 15–20 minutes until golden and flaky
Optional: broil last 2 minutes for extra crispiness
3️⃣ Make Cilantro Sauce
Blend Greek yogurt, cilantro, lime juice, garlic, olive oil, salt & pepper until smooth
4️⃣ Prep Veggies & Tortillas
Julienne cabbage, carrot, cucumber
Warm tortillas on a dry pan for 1–2 minutes
5️⃣ Assemble Tacos
Place shredded cabbage, carrot, and cucumber on tortillas
Top with crispy fish
Drizzle cilantro sauce generously
Garnish with extra cilantro or lime wedges
💡 Tips (Chef-Style)
Crispier fish: use panko breadcrumbs and lightly spray with olive oil before baking
Freshness: always use fresh lime juice and herbs for sauce
Make it heartier: add avocado slices or olives
Meal prep: bake fish ahead, assemble tacos fresh
❓ Frequently asked questions FAQs
Can I pan-fry instead of bake?
Yes, use 1–2 tsp olive oil in a non-stick pan over medium heat, cook 3–4 min per side
Vegan version?
Use tofu or tempeh coated with breadcrumbs instead of fish, yogurt sauce can be plant-based
Storage?
Fish can be baked ahead, sauce kept separately; assemble tacos before eating
🥗 Nutritional Information
Calories: 210
Protein: 18 g
Carbs: 18 g
Fat: 10 g
Fiber: 3 g