These Mediterranean baked fish tacos are the perfect healthy addition to your weekly dinner list! Flakey white fish is baked with oregano and other spices before being topped with a balsamic cucumber tomato salad and a tangy lemon garlic greek yogurt taco sauce. It comes together in about 20 minutes and is a bright and fresh way to enjoy in-season local produce and fish.
What Makes These Baked Fish Tacos Healthy?
Most of the ‘Blue Zones‘, or areas of the world where people live the longest and healthiest lives, incorporate fish into their diets at least two days per week. That is because fish has been shown to be one of the healthiest lean proteins there is.
In this Mediterranean baked fish tacos recipe, we bake the fish in extra virgin olive oil which helps the fish retain its nutrients better than other cooking methods.
So all in all, this is a pretty healthy fish tacos recipe!
You’re Going To Love This
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The Best Kind of Fish to Use
Being from Rhode Island, I am spoiled with living just 5 minutes away from some of the freshest, tastiest fish in the United States. But I understand that not everyone has this luxury, so here are some other options that you can use in place of cod.
You can even use shrimp if you want! You will just need to adjust the cooking times accordingly so that the seafood registers 145 degrees F at its thickest part.
How To Make Mediterranean Baked Fish Tacos:
In less than 20 minutes, you can enjoy these delicious and healthy fish tacos.
- Drizzle 2 tbsp of olive oil into the bottom of a baking dish. Place the fish into the baking dish, turning to coat with the olive oil.
- Mix together the cumin, garlic powder, oregano, and salt. Spread evenly over the tops of the fish. Bake the fish until the thickest part registers 145 degrees F, about 15-20 minutes depending on the thickness of the fish.
- While the fish is cooking, place diced cucumber, tomatoes, and red onion into a large bowl. Sprinkle with basil and parsley. Mix together ¼ cup olive oil, balsamic vinegar, salt, and pepper, and add the mixture to the bowl. Stir well and set aside.
- Mix 1 cup of plain Greek yogurt with lemon juice and minced garlic. Add a pinch of salt and set aside.
- When the fish is done, distribute it evenly onto the tortillas. Top with a few scoops of the cucumber tomato mixture, and spoon over the lemon Greek yogurt sauce. Enjoy!
What Type of Tortilla to Use to Keep it Healthy
If you are following a Mediterranean diet like me, you may be wondering what kind of tortilla is okay to use for tacos. While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story.
On the MedDiet, you want to limit processed foods as much as possible, so opt for whole-grain tortillas.
If you are able to make your own, this is the best option! ‘100 Days of Real Food’ has a great Whole Wheat Tortillas Recipe, if you want to try it for yourself!
MORE Mediterranean Diet DINNER RECIPES
Here are some more healthy recipes that you will love!
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Mediterranean Baked Fish Tacos
Ingredients
The Fish
- 1.5 pounds white fish, such as cod or halibut
- 1 tsp ground cumin
- 1 tsp garlic powder
- 1/4 tsp salt
- 1 tbsp dried oregano
- 2 tbsp extra virgin olive oil
- 4 large, or 8 small whole wheat tortillas
The Balsamic Cucumber Salad
- 1 large cucumber, peeled and diced
- 2-3 tomatoes, cored and diced
- 1 small red onion, peeled and diced
- 10 basil leaves, chopped
- 3 tbsp parsley, minced
- 1/4 cup extra virgin olive oil
- 1/4 cup balsamic vinegar
- 1/4 tsp salt
- fresh cracked black pepper
The Greek Yogurt Sauce
- 1 cup plain greek yogurt
- 2 tbsp fresh squeezed lemon juice
- 2 garlic cloves, peeled and minced or pressed through garlic presser
- pinch of salt
Instructions
- Preheat the oven to 350 degrees F. Drizzle 2 tbsp of olive oil into the bottom of a baking dish. Place the fish into the baking dish, turning to coat with the olive oil.
- Mix together the cumin, garlic powder, oregano, and salt. Spread evenly over the tops of the fish. Bake the fish until the thickest part registers 145 degrees F, about 15-20 minutes depending on the thickness of the fish.
- While the fish is cooking, place diced cucumber, tomatoes, and red onion into a large bowl. Sprinkle with basil and parsley.
- Mix together ¼ cup olive oil, balsamic vinegar, salt and pepper and add the mixture to the bowl. Stir well and set aside.
- Mix 1 cup of plain greek yogurt with lemon juice and minced garlic. Add a pinch of salt and set aside.
- When the fish is done, distribute it evenly onto the tortillas. Top with a few scoops of the cucumber tomato mixture, and spoon over the lemon greek yogurt sauce. Enjoy!
Nutrition
A
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