Baked Fish Tacos are an easy, healthy taco recipe that’s ready in less than 20 minutes. They’re baked, not fried, and topped with coleslaw veggies and a creamy homemade cilantro dressing.
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Fish tacos are one of my favorite Mexican foods. It’s an easy way to get more fish into your diet. However, fish tacos aren’t so healthy if breaded and fried. I’ve done a few tweaks to make these more wholesome, including skipping the breading and baking the fish.
They’re also topped with a homemade cilantro dressing that includes yogurt instead of sour cream.
The best fish tacos I’ve ever had were in Belize. They were fried and topped with a creamy mango sauce. I wanted to make something similar at home, but healthier. These Baked Fish Tacos with Cilantro Dressing are lightened up yet loaded with flavor.
Why You’ll Like These Healthy Fish Tacos
- Skip the breading: While breaded fish has nice texture and flavor, it’s still just as enjoyable with some simple seasonings.
- Baked not fried: This significantly reduces calories and fat content. It’s also much less messy and makes cleanup easy.
- Corn tortillas: These are the perfect size for fish tacos and gluten-free.
- Topped with a homemade cilantro dressing: The creamy dressing is easy to make and adds tons of rich, tangy flavors.
Ingredients for Baked Fish Tacos
Fish: You can use a wide variety of fish, including tilapia, cod, sole, salmon or tuna. For this recipe, I used tilapia since it’s a versatile fish with a mild flavor.
Veggies: Coleslaw mix (without the dressing) is perfect for fish tacos. It usually includes carrots and green and purple cabbage. It’s pre-shredded for an easy topping.
Tortillas: Use any tortilla you prefer, such as corn, small flour tortillas or low-carb tortillas.
Dressing: Fish tacos include some sort of dressing. Usually, it’s a creamy sour-cream based dressing.
Cilantro Dressing Ingredients
- Fresh cilantro
- Yogurt or sour cream
- Lime juice
- Pickled jalapeno
- Salt and pepper
These ingredients blend into a creamy dressing that’s great in salads or as a topping. Corn oil is used to thin the yogurt or sour cream and create an ideal creamy consistency.
Mazola Corn Oil is an all-purpose, cholesterol-free cooking oil that is a smart heart-healthy* choice for your family. *See Mazola.com for more information on the relationship between corn oil and heart health. It has a variety of uses include baking, grilling, sautéing, stir-frying, or mixing up a marinade or dressing.
Mazola has a high smoke point of 450°F and performs well in a variety of cooking applications, including grilling and stir-frying. These fish tacos use baked fish, but you could also pan-sear them in a bit of corn oil.
You can reduce saturated fats and cholesterol in meals easily with simple swaps, such as substituting butter with Mazola Corn Oil.
How to Make the Dressing
Simply add all ingredients to a food processor and pulse until creamy and cilantro is broken into tiny bits.
Tips for Making Fish Tacos
How Long to Bake Fish
Bake fish fillets in the oven for 10 to 12 minutes at 400° F on a baking sheet or pan.
Safe fish temp: Be sure to cook fish to a safe internal temperature of 145° F when tested with a thermometer.
Note: The thickness of the fish affects baking time. This is for a roughly ⅓-inch thick fillet. Add more or less time if needed.
Warm the Tortillas
Heat tortillas in a pan or in the oven before assembling the tacos. A pan will brown them a bit and enhance the flavor. Baking can dry out and crisp up tortillas, so heat just until warm.
Try Extra Toppings
Besides the coleslaw veggie mix and cilantro dressing, add items such as freshly squeezed lime juice, avocado, red onion, cilantro leaves, jalapenos, or hot sauce.
Make Just Enough for One Meal
Fish tastes best when freshly cooked and is not recommended for leftovers. Cook just enough fish for however many people you are serving. It won’t taste as good leftover and only lasts 1 to 2 days in the fridge.
You may end up with extra dressing. If you want leftovers later in the week, simply cook more fish and assemble the tacos.
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Baked Fish Tacos with Cilantro Dressing
Cilantro Dressing Ingredients
- 1 cup Greek yogurt, or sour cream
- 1 cup loosely packed cilantro leaves
- ⅓ cup Mazola Corn Oil
- 1 medium lime, juiced
- 2 tablespoons pickled jalapenos
- 1 small garlic clove, chopped
- 1 pinch salt and pepper
- ¼ teaspoon cumin
Fish Taco Ingredients
- 1 pound Tilapia fish fillets
- Salt and pepper, to taste
- 8 small corn tortillas
- 1 cup coleslaw veggies mix, without dressing
- 1 large avocado, sliced
- 1 handful fresh cilantro leaves, as a garnish
- Add all dressing ingredients to a food processor and pulse until creamy and cilantro is broken into tiny bits. Set aside.
- Preheat oven to 400° F. Lightly sprinkle both sides of fish with salt and pepper.
- Bake fish fillets in the oven for 10 to 12 minutes, or until flaky and the internal temp reaches 145 degrees. Remove from the oven and set aside.
- Heat corn tortillas and top each evenly with cooked fish.
- Top with coleslaw veggies, avocado, and cilantro leaves. Drizzle with cilantro dressing and serve immediately.