Mediterranean Healthy Grilled Fish Tacos
These tacos swap heavy toppings for crisp veggies, tangy yogurt sauce, and fresh herbs. Grilled white fish is tucked into warm tortillas and topped with a Mediterranean slaw and zesty sauce — perfect for a nutritious, satisfying meal.
⏱️ Time
Prep: 20 minutes
Cook: 10 minutes
Total: 30 minutes
Ingredients
Fish
1 lb (450g) firm white fish fillets (cod, halibut, mahi-mahi, or sea bass)
2 tbsp olive oil
1 tsp paprika
1 tsp ground cumin
½ tsp garlic powder
Salt & pepper, to taste
Juice of ½ lemon
Mediterranean Slaw
1 ½ cups shredded cabbage (red or green)
½ cup cucumber, diced
½ cup cherry tomatoes, quartered
2 tbsp red onion, thinly sliced
2 tbsp fresh parsley or mint, chopped
1 tbsp olive oil
1 tbsp lemon juice
Salt & pepper, to taste
Yogurt Sauce
½ cup plain Greek yogurt
1 tbsp olive oil
1 tsp lemon zest
1 tsp honey
1 small garlic clove, minced
1 tbsp fresh dill or parsley, chopped
Salt & pepper, to taste
To Serve
8 small whole wheat or corn tortillas
Extra fresh basil or parsley leaves
Lemon wedges
Instructions
1. Prepare the Fish
Pat fish dry.
Rub with olive oil, paprika, cumin, garlic powder, salt, pepper, and lemon juice.
Let marinate for 10 minutes while prepping other ingredients.
2. Make the Yogurt Sauce
Whisk together Greek yogurt, olive oil, lemon zest, honey, garlic, dill/parsley, salt, and pepper.
Chill until ready to use.
3. Prepare the Slaw
Toss cabbage, cucumber, tomatoes, onion, parsley, olive oil, lemon juice, salt, and pepper.
4. Grill the Fish
Heat grill pan (or outdoor grill) over medium-high heat.
Cook fish 3–4 minutes per side, until opaque and flaky.
Break into large chunks with a fork.
5. Assemble Tacos
Warm tortillas.
Layer with fish, a spoonful of Mediterranean slaw, and drizzle yogurt sauce.
Garnish with fresh basil/parsley.
Serve with lemon wedges.
Notes & Tips
Alternative Protein: Use shrimp or salmon instead of white fish.
Extra Crunch: Add sliced radishes or pickled onions.
Make It Spicy: Add a pinch of Aleppo pepper or harrisa to the yogurt sauce.
Low-Carb Option: Serve over lettuce wraps instead of tortillas.
❓ Frequently asked questions FAQ
Q: Can I bake the fish instead of grilling?
Yes — bake at 400°F (200°C) for 12–15 minutes.
Q: How do I prevent the fish from sticking to the grill?
Make sure the grill is well-oiled and preheated. Use a spatula to flip gently.
Q: What tortillas are best?
Whole wheat or corn tortillas for Mediterranean-style fiber and nutrition.
Nutritional Information
Calories: ~360
Protein: 28g
Carbs: 34g
Fiber: 7g
Fat: 14g
Sugar: 6g