Name: Mediterranean Baked Fish Tacos
Prep time: 5 min
Cook time: 15 min
Ingredients: 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; 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; 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

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.

Jump to Recipe Print Recipe

Three Mediterranean baked fish tacos on a wooden board topped with cucumber tomato balsamic salad and a lemon garlic yogurt sauce

This recipe has a video right above the recipe card! Make sure to check it out.

Table of Contents[Hide][Show]

Mediterranean Baked Fish Tacos
What Makes These Baked Fish Tacos Healthy?
The Best Kind of Fish to Use
How To Make Mediterranean Baked Fish Tacos:
What Type of Tortilla to Use to Keep it Healthy
MORE Mediterranean Diet DINNER RECIPES
Mediterranean Baked Fish Tacos

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.

Fish is loaded with omega-3 fatty acids for optimal brain health, and also offers vitamins such as D and B2. Fish is rich in nutrients like calcium and phosphorus and is also a great source of minerals like iron, zinc, iodine, magnesium, and potassium.

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.

The fish tacos are topped with raw diced vegetables that offer fiber and many other nutrients. The balsamic vinegar we drizzle over the top contains probiotic bacteria and has little to no sugar. And the Greek yogurt sauce is a healthier alternative to traditional sour cream sauces for tacos.

So all in all, this is a pretty healthy fish tacos recipe!

Three in focus Mediterranean baked fish tacos on a wooden board topped with cucumber tomato balsamic salad and a lemon garlic yogurt sauce

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.

Haddock
Tilapia
Grouper
Salmon
Halibut
Flounder
Mahi Mahi
Monk Fish

How To Make Mediterranean Baked Fish Tacos:

In less than 20 minutes, you can enjoy these delicious and healthy fish tacos.

Make sure to scroll down to the recipe card for the full list of ingredients and instructions.

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!

The ingredients for cucumber tomato balsamic salad in a large white bowl with fresh herbs on top, ready to be mixed together.

Diced cucumber tomato balsamic salad mixed together in a large white bowl

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.

In fact, eating whole grains is associated with various health benefits, including a lower risk of diabetes, heart disease, and high blood pressure. A systemic review of 10 studies found that three 28-gram servings of whole grains per day may lower your risk of heart disease by 22%.

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!

Did you make this Mediterranean baked fish tacos recipe? It would mean so much to me if you would rate it below the recipe card and tag me in your creation on Instagram so I can admire your work! @RecipeHippie

Two large tortillas on a wooden board topped with baked fish, cucumber tomato balsamic salad and yogurt sauce

Mediterranean Baked Fish Tacos

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.

Print Recipe Pin Recipe

Prep Time 5

Cook Time 15

Course Dinner, lunch

Cuisine Mediterranean

Servings 4

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!