Some meals just feel like a vacation, don’t they? The first time I made these tacos, the bright, sunny flavors instantly transported me back to a little beachside stand I once visited, with warm sun on my skin and the sound of waves in the background. When I first started the DASH diet, I worried I’d have to give up those vibrant, joyful food memories. I’m so happy I was wrong. This recipe is my proof that you can have it all: incredible flavor that excites your taste buds and nourishing, heart-healthy ingredients that love you back. These aren’t just any tacos; they’re my favorite DASH diet fish tacos, and they’re about to be yours, too.
Unlock a Deep, Smoky Flavor Without Any Salt
The heart of this recipe is the spice blend for the cod. Forget bland, boring fish! We’re building layers of flavor with ancho chili powder for a mild, smoky heat, smoked paprika for depth, and garlic and onion powders for that savory base that makes everything taste better. This is the perfect answer to the question, “How do you make fish tacos low in sodium?” You don’t need salt when your spices are working this hard. We’re using cod, a wonderfully mild and flaky fish, which is a fantastic choice for a heart-healthy diet. Wondering, “Is cod a heart healthy fish?” Absolutely! It’s lean, packed with protein, and low in saturated fat, making it an all-star ingredient.
Taste the Sunshine with This Tropical Mango Slaw
Now, let’s talk about the slaw, because it’s the secret star of the show. This isn’t your average cabbage slaw. We’re combining the sweet, juicy burst of ripe mango with the incredibly crisp, refreshing crunch of jicama. A little bit of sharp red onion and bright, fresh cilantro cut through the sweetness, and a squeeze of lime juice ties it all together. This vibrant slaw is what makes this a true DASH diet recipe with mango—it adds natural sweetness, tons of vitamins, and a texture that makes every single bite exciting. It’s pure sunshine in a bowl.
Make These Tacos Perfectly Yours
One of the best things about tacos is how easy they are to customize. While this recipe is fantastic as is, feel free to play around and make it your own!
- Swap the Fish: Mahi-mahi or tilapia would also be delicious here. Just adjust the cooking time as needed.
- Add Some Heat: If you like it spicy, add a pinch of cayenne pepper to the spice rub or leave the seeds in your jalapeño for the crema.
- Boost the Veggies: Feel free to add some shredded red cabbage or finely diced bell peppers to the slaw for extra crunch and nutrients. This is an easy way to make these healthy fish tacos for weight loss even more filling with fiber.
Create the Perfect Plate for Taco Night
These tacos are a complete meal on their own, but if you want to create a full-on feast, they pair beautifully with a few simple, DASH-friendly sides. A side of black beans (be sure to use no-salt-added and rinse them well!) or a simple side salad with a lime vinaigrette would be perfect. For a drink, a sparkling water with a big squeeze of fresh lime is all you need to complete the coastal vibe.
Here is the simple, step-by-step guide to bringing these vibrant tacos to your table.
Sunshine Cod Tacos with Mango Slaw & Avocado Crema
Ingredients
For the Smoky Cod:
- 2 skinless cod fillets about 6 oz / 170 g each, patted thoroughly dry
- 2 tsp 10 mL extra-virgin olive oil
- For the Salt-Free Spice Blend:
- ¾ tsp 1.8 g ancho chili powder
- ½ tsp 1.2 g smoked paprika
- ½ tsp 1.5 g garlic powder
- ½ tsp 1.2 g onion powder
For the Mango-Jicama Slaw:
- 1 cup 120 g jicama, cut into matchsticks
- ½ cup 80 g ripe mango, finely diced
- ¼ cup 40 g red onion, thinly sliced
- 2 tbsp 8 g fresh cilantro, chopped
- 1 tbsp 15 mL fresh lime juice
For the Avocado Crema:
- ½ small ripe avocado
- ¼ cup 57 g plain non-fat Greek yogurt
- 2 tbsp 8 g fresh cilantro leaves and tender stems
- 1 tbsp 15 mL fresh lime juice
- 1 tsp 3 g jalapeño, minced (optional)
- ¼ cup 60 mL cool water, as needed for thinning
For Assembly:
- 6 small "No Salt Added" corn tortillas
- Lime wedges for serving
Instructions
- Prepare the Slaw: In a medium bowl, combine the jicama matchsticks, diced mango, thinly sliced red onion, 2 tablespoons of chopped cilantro, and 1 tablespoon of lime juice. Toss gently to combine and set aside for the flavors to meld.
- Make the Avocado Crema: In a small food processor or blender, combine the avocado, non-fat Greek yogurt, the remaining 2 tablespoons of cilantro, 1 tablespoon of lime juice, and the optional minced jalapeño. Blend until completely smooth, adding the cool water 1 tablespoon at a time until you reach a smooth, drizzlable consistency.
- Warm the Tortillas: Place the corn tortillas on a dry, hot griddle or skillet over medium-high heat. Warm for about 45 seconds per side, until pliable and lightly browned. Stack the warmed tortillas and wrap them in a clean kitchen towel to keep warm.
- Cook the Cod: In a small dish, stir together the ancho chili powder, smoked paprika, garlic powder, and onion powder. Evenly sprinkle the salt-free seasoning over all sides of the dry cod fillets. Heat the olive oil in the same skillet over medium-high heat. Carefully place the seasoned cod in the pan and cook for 3-4 minutes per side, until opaque and it flakes easily with a fork.
- Assemble and Serve: Transfer the cooked cod to a plate and use a fork to break it into large chunks. To build your tacos, place a generous amount of the slaw onto each warm tortilla. Top with the flaked cod and finish with a drizzle of the avocado crema. Serve immediately with fresh lime wedges on the side.
Notes
Nutrition Information
Per serving (3 tacos)- Calories: 636 kcal
- Total Fat: 24 g
- Saturated Fat: 3.9 g
- Sodium: 137 mg
- Total Carbohydrate: 53 g
- Dietary Fiber: 9 g
- Total Sugars: 8 g (0 g Added Sugar)
- Protein: 49 g
Concluding Thoughts
I hope this recipe proves that eating for your health is an opportunity to explore a world of incredible flavors, not a sentence to a bland and boring diet. It’s all about celebrating fresh ingredients and smart seasonings that make you feel good from the inside out. These DASH diet fish tacos are a perfect example of how delicious and joyful heart-healthy eating can truly be.
