Low FODMAP Fish Tacos Recipe

This flaky, zesty Low FODMAP Fish Tacos recipe features pan-seared white fish, crunchy cabbage slaw, and warm corn tortillas, all ready in just 25 minutes. The best part is the contrast between the hot, smoky cod and the cool, creamy lime dressing that hits your palate instantly. I finally feel like I’m not missing out on Taco Tuesday with this flavor-packed, gut-friendly version.

Jump to Recipe

Restaurant-Quality At Home

When I first started cooking low FODMAP, I thought tacos were off the table because every seasoning packet listed “onion” and “garlic” as the first ingredients. I learned that making your own spice blend using garlic-infused oil gives you that punchy, savory depth without the digestive distress.

Another game-changer was learning how to treat corn tortillas properly. If you serve them cold, they crumble and taste dry, but taking two minutes to char them in a dry pan releases their toasted corn aroma and makes them pliable enough to hold all that delicious filling.

Low FODMAP Fish Tacos Ingredients

• For the Fish:
• 1 lb (450g) white fish fillets (cod, tilapia, or haddock)
• 2 tbsp garlic-infused olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp pure chili powder (ensure no added garlic/onion)
• 1/2 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• For the Slaw:
• 2 cups shredded red cabbage
• 1/2 cup shredded carrots
• 1/4 cup mayonnaise
• 1 tbsp fresh lime juice
• 1/4 cup fresh cilantro, chopped
• To Serve:
• 8 small corn tortillas
• Lime wedges
• Sliced radishes
• Green tops of scallions (optional)

How To Make Low FODMAP Fish Tacos

1. Prep the Slaw: In a medium bowl, whisk together the mayonnaise and lime juice until smooth. Add the shredded cabbage, carrots, and chopped cilantro, tossing well to coat everything evenly; set aside in the fridge to let flavors meld.
2. Season the Fish: Pat the fish fillets dry with paper towels to ensure a good sear. Rub the fish all over with the garlic-infused oil, then sprinkle evenly with cumin, smoked paprika, chili powder, oregano, salt, and pepper.
3. Cook the Fish: Heat a large non-stick skillet over medium-high heat. Add the fish and cook for 3-4 minutes on the first side undisturbed until golden, then flip and cook for another 2-3 minutes until the fish is opaque and flakes easily with a fork.
4. Warm the Tortillas: While the fish rests, heat a separate dry skillet (cast iron works best) over high heat. Char the corn tortillas for about 30 seconds per side until they have small brown spots and are soft.
5. Assemble Tacos: Flake the cooked fish into large chunks. Layer each warm tortilla with a generous scoop of slaw, top with the spiced fish, and garnish with radish slices and a squeeze of fresh lime.

Recipe Tips

• Check your spices: Many store-bought chili powders contain hidden garlic or onion powder. Look for “pure” ancho chili powder or plain ground chili to keep it safe.
• Don’t skip the char: Corn tortillas need heat to become flexible. If you try to fold them cold, they will crack and your taco will fall apart.
• Manage portions: While avocado is delicious, it contains sorbitol. Stick to 1/8 of an avocado (about 30g) per serving to keep it low FODMAP.
• Use firm fish: Cod and halibut hold their shape better than softer fish like sole, which might disintegrate when you flip it.

What To Serve With Low FODMAP Fish Tacos

A side of cilantro-lime rice made with scallion green tops is a perfect carb companion that soaks up any extra sauce. You could also serve a simple corn and red pepper salad seasoned with lime and cumin for extra veggies. For a casual dinner, just put out a bowl of plain tortilla chips with a low FODMAP salsa or homemade tomato dip.

How To Store

Store the cooked fish and the slaw in separate airtight containers in the refrigerator for up to 2 days. The slaw may release some water as it sits, so give it a quick stir before serving leftovers. Reheat the fish gently in a pan to keep it crispy, rather than microwaving which can make it rubbery.

FAQs

• Can I use frozen fish?
  Yes, absolutely. Just make sure to thaw it completely and pat it very dry before seasoning, otherwise, it will steam instead of sear.
• Is mayonnaise low FODMAP?
  Most mayonnaise is low FODMAP as it is primarily oil and egg. However, check the label for high fructose corn syrup or added garlic flavoring just to be safe.
• Can I bake the fish instead?
  Yes, you can bake the seasoned fish at 400°F (200°C) for 10-12 minutes. It won’t have the same crispy exterior as pan-searing, but it is still delicious.

Nutrition

• Calories: 350
• Total Fat: 18g
• Saturated Fat: 3g
• Cholesterol: 55mg
• Sodium: 480mg
• Total Carbohydrate: 28g
• Protein: 24g

Try More Recipes:

• Creamy Low FODMAP Fettuccine Alfredo Recipe
• Low FODMAP Falafel Recipe
• Low FODMAP Dinner Rolls Recipe