Baked Fish Tacos with Lime Cabbage Slaw

Smoky spiced white fish baked in 12 minutes, tucked into warm corn tortillas with a crunchy lime and yogurt cabbage slaw and avocado. All the flavour of fried fish tacos with a fraction of the oil, and 29g of protein a serving.

Lunch

Serves 4 (2 tacos each)

Corn tortillas filled with spiced baked white fish, purple cabbage slaw, avocado and coriander, with lime wedges

Ingredients

For the fish
500g/1lb 2oz skinless, boneless white fish fillets, such as cod, haddock or pollock
1 tsp smoked paprika, 1 tsp ground cumin, half a tsp garlic powder and half a tsp mild chilli powder
A quarter tsp salt
1 tbsp (15ml) olive oil
For the slaw
200g/7oz red cabbage, very finely shredded
1 medium carrot (about 100g/3½oz), coarsely grated
4 tbsp (60g) 0% fat Greek yogurt
2 limes: juice 1 (about 2 tbsp/30ml) and cut the other into wedges
10g/a loosely packed ⅔ cup fresh coriander (cilantro), chopped
A pinch of salt
To serve
8 small corn tortillas (about 25g/1oz each; labelled gluten-free if needed)
1 ripe avocado (about 150g/5oz flesh), sliced

Method

Heat the oven to 200C (180C fan, 400F) and line a baking tray (baking sheet) with baking paper (parchment paper).
Make the slaw: mix the yogurt, lime juice and a pinch of salt in a bowl, then stir in the cabbage, carrot and most of the coriander. Set aside; it softens slightly as it stands.
Pat the fish dry with kitchen paper (paper towels). Mix the paprika, cumin, garlic powder, chilli powder, salt and oil into a paste and rub it over both sides of the fish. Lay the fillets on the tray.
Bake for 10 to 12 minutes, depending on thickness, until the fish is opaque all the way through and flakes easily with a fork.
While the fish bakes, warm the tortillas: wrap them in foil and put them in the oven for the last 5 minutes, or heat them one at a time in a dry frying pan for 20 to 30 seconds each side.
Break the fish into large flakes. Fill each tortilla with slaw, fish and a few slices of avocado, scatter with the remaining coriander and serve 2 tacos each with lime wedges.
Best eaten fresh. Leftover fish keeps in the fridge for up to 2 days; eat it cold or reheat until piping hot. The slaw is best on the day it is made.

Why it works

Two tacos have about 29g of protein and 8g of fibre for 341 calories, including the tortillas, slaw and avocado. White fish such as cod, haddock and pollock has about 1g of fat or less per 100g, so most of the fat comes from the avocado.

Baked, not battered. Fish tacos from a taco stand are usually battered and deep-fried. A spice rub and a hot oven give plenty of flavour with one tablespoon of oil for four people.

Why corn tortillas. Small corn tortillas are the traditional choice in Mexico. They are naturally gluten-free, smaller than most flour wraps and a source of fibre. Check the pack if you need them to be strictly gluten-free, as some are made with a little wheat.

The slaw does the work of sour cream. Red cabbage and carrot in a lime and Greek yogurt dressing add crunch, freshness and fibre with very little fat.

Fish guidance. In the UK, the advice is at least two portions of fish a week, one of them oily; US guidelines suggest at least 8oz (about 225g) of seafood a week for adults. Cod, haddock and pollock are low in mercury. For another white fish dinner, try the lemon and dill fish parcels, or for vegan tacos, the sweet potato and black bean tacos.

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Salmon Traybake with New Potatoes, Broccoli and Dill Yogurt

Dinner

salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt

Baked salmon fillets with new potatoes, tenderstem broccoli and lemon on a baking tray

greek-lemon-chicken-traybake

Greek Lemon Chicken Traybake with Potatoes and Olives

Dinner

chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill

Roast chicken thighs with lemon halves, potatoes, red onion, peppers and black olives on a baking tray

tuna-white-bean-salad

Tuna, White Bean and Red Onion Salad

Lunch

tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil

Tuna and white bean salad with red onion, cherry tomatoes, rocket and capers in a bowl

spinach-feta-egg-muffins

Spinach, Feta and Red Pepper Egg Muffins

Breakfast

eggs, spinach, feta, red pepper, spring onions, milk, chilli flakes, olive oil

Twelve golden egg muffins with spinach, feta and red pepper in a muffin tin

chia-pudding-mango-lime

Chia Pudding with Mango, Lime and Pumpkin Seeds

Breakfast

chia seeds, soy milk, mango, lime, pumpkin seeds

Chia seed pudding in a glass topped with diced mango, lime zest and pumpkin seeds

beetroot-walnut-hummus

Beetroot and Walnut Hummus

Snack

beetroot, chickpeas, walnuts, tahini, lemon, garlic, cumin, olive oil, carrots, cucumber, red pepper

Bright pink beetroot hummus topped with walnuts and olive oil, with vegetable sticks

turkish-eggs-garlic-yogurt

Turkish Eggs with Garlic Yogurt and Chilli Butter

Breakfast

eggs, greek yogurt, garlic, butter, chilli flakes, dill, parsley, sourdough, olive oil

Two poached eggs on garlic yogurt, drizzled with red chilli butter and dill

smoky-roasted-chickpeas

Smoky Roasted Chickpeas

Snack

chickpeas, olive oil, smoked paprika, cumin

Bowl of crispy roasted chickpeas with smoked paprika

chicken-ginger-congee

Chicken and Ginger Congee

Dinner

chicken, brown rice, ginger, garlic, spring onions, stock, sesame oil, tamari

Bowl of chicken congee with ginger and spring onions

red-lentil-dal-spinach

Red Lentil Dal with Spinach and Ginger

Dinner

lentils, spinach, onion, garlic, ginger, tomatoes, turmeric, cumin, coconut milk, brown rice

Bowl of golden red lentil dal with spinach and rice

steak-rocket-parmesan-salad

Steak, Rocket and Parmesan Salad

Lunch

steak, rocket, parmesan, tomatoes, olive oil, lemon

Sliced steak on rocket with parmesan shavings and tomatoes

quinoa-edamame-pumpkin-salad

Quinoa, Edamame and Pumpkin Seed Salad

Lunch

quinoa, edamame, pumpkin seeds, cucumber, lemon, olive oil, spring onions, parsley

Quinoa salad with green edamame and toasted pumpkin seeds

tofu-scramble-turmeric-spinach

Tofu Scramble with Turmeric, Spinach and Tomatoes

Breakfast

tofu, spinach, tomatoes, turmeric, onion, garlic, olive oil, sourdough, nutritional yeast

Yellow turmeric tofu scramble with spinach and tomatoes in a pan

date-cacao-protein-balls

Date and Cacao Protein Balls

Snack

dates, peanut butter, almond butter, protein powder, cacao, hemp seeds, chia seeds, cinnamon

Date and cacao protein balls on a board, some cut in half

mussels-tomato-garlic-broth

Mussels in Tomato and Garlic Broth

Dinner

mussels, tomatoes, garlic, onion, parsley, chilli flakes, sourdough, olive oil, lemon

Open mussels in a red tomato broth with sourdough

cottage-cheese-pomegranate-walnuts

Cottage Cheese with Pomegranate, Walnuts and Honey

Snack

cottage cheese, pomegranate, walnuts, honey, cinnamon, greek yogurt

Bowl of cottage cheese topped with pomegranate seeds and walnuts

chicken-butter-bean-kale-pot

Chicken, Butter Bean and Kale One-Pot

Dinner

chicken, white beans, kale, onion, garlic, lemon, olive oil, stock, parsley, tomatoes

One-pot chicken with butter beans and dark green kale

mackerel-egg-watercress-toast

Smoked Mackerel, Poached Egg and Watercress on Sourdough

Breakfast

mackerel, eggs, watercress, sourdough, lemon, olive oil, tomatoes

Smoked mackerel and poached egg on sourdough with watercress

turmeric-tempeh-cauliflower-bowl

Turmeric Tempeh and Cauliflower Bowl with Tahini

Lunch

tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic

Bowl of roast cauliflower and tempeh with tahini dressing

miso-tofu-edamame-noodle-soup

Miso, Tofu and Edamame Soup with Buckwheat Noodles

Lunch

miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach

Bowl of miso noodle soup with tofu cubes and green edamame

kiwi-kefir-night-bowl

Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds

Snack

kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts

Bowl of kefir with sliced kiwi and toasted pumpkin seeds