Low Sodium Fish Tacos Recipe
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Jump to Recipe Print Recipe Share Pin For Later EmailThis low sodium fish tacos recipe is made with panko-crusted white fish, wrapped in a corn tortilla with your favorite taco toppings. A tasty crowd-pleasing dinner everyone will love!
A healthier take on fish tacos, these tasty tacos are SO flavorful and versatile, you’ll make them again & again. Serve these with mango salsa and some salt-free pickled onions for fantastic flavor in each bite.
Tacos can be great low sodium options for dinner – and you can add your favorite protein like fish! You can bake or air fry your fish to crispy perfection. Serve these tacos up with low sodium spicy black beans and yellow rice, and you have a complete dinner in no time.
Start by coating fish with flour, egg wash, and low sodium bread crumbs. Cook your fish in the oven or in your air fryer (directions for both are below), and add your favorite taco toppings.
These Low Sodium Fish Tacos Are
- Tasty
- Savory
- Spicy
- Versatile
- So Flavorful
- Easy to Make
- A Great Dinner for Company
Ingredients for Low Sodium Fish Tacos
This is a tasty and versatile recipe, and you can vary the toppings based on your personal preferences. Here are a few tips on how to choose the best ingredients!
Fish
I used frozen cod filets for these tacos. Frozen fish can be a great option, as most store-bought frozen fish has a nutrition label so you can see how much sodium is in each serving. Mine had 70mg of sodium per 6 ounce serving.
Fish Breading
I used all purpose flour for the base, dipped the fish in egg wash, then rolled each piece in bread crumbs until coated. I use unseasoned panko breadcrumbs which are a great option!
Taco Toppings
I used my favorite fish taco toppings – shredded green cabbage, my favorite no-salt-added mango salsa and tasty pickled red onions that I made with a few ingredients. And sliced jalapeno peppers for a little heat.
You can also add tomatoes, lettuce, chopped red onion, green onion. Any toppings you use will add sodium so be sure to add that amount to the total sodium content of the recipe you make at home.
How to Make Low Sodium Mexican Street Tacos
- Take your fish fillets, and remove the skin if desired. Slice the fish into ~1 inch strips. Set aside.
- Get 3 plates or shallow bowls ready. In one, add the flour. In the second, add the egg and beat thoroughly with a fork. In the third, add the low sodium panko breadcrumbs, smoked paprika, garlic powder, and black pepper.
- Preheat the oven to 425 degrees Fahrenheit. Line a baking sheet pan with parchment paper.
- Take each piece of fish: first coat it in flour, then dredge through the egg, and finally cover it in breadcrumbs. Add the fish to the sheet pan. Repeat until all the fish has been coated.
- Place the sheet pan in the oven, bake for 14-16 minutes, flipping the fish halfway. The fish should be brown and crisp on the outside, and the inside should be cooked to 145 degrees Fahrenheit.
- Remove the fish from the oven and squeeze with fresh lemon juice.
- Prep your tacos: take a corn tortilla, and add green cabbage to the bottom. Place one fish filet on top. Add a scoop of mango salsa and some pickled onions to the top. Enjoy!
Make These Fish Tacos in the Air Fryer
Instead of the oven, the air fryer is a great option for perfectly cooked fish! Follow steps 1 and 2 above, placing the fish in the air fryer basket or tray. Air fry for 12 minutes at 400 degrees, flipping the fish halfway.
Fresh vegetables and salsas are great taco toppings: lettuce, tomato, cabbage, pickled onions, no-salt-added salsa, sliced jalapeno peppers, and fresh cilantro are some of my favorite toppings.
I love serving tacos with no-salt-added yellow rice, low sodium spicy black beans, or salt free guacamole!
More Low Sodium Dinner Ideas You May Enjoy!
- Low Sodium Chicken Lettuce Wraps
- Low Sodium Meatloaf Recipe with Ground Turkey
- Tasty Low Sodium Pineapple Chicken Bowls
- Low Sodium Goulash Recipe
- Low Sodium Chicken Tacos
Share These Low Sodium Fish Tacos!
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Low Sodium Fish Tacos
Equipment
- 3 Bowls or Plates
- 1 sheet pan
- parchment paper
Ingredients
- 1 pound cod cut into 1 inch strips
- 1 cup all purpose flour
- 1 egg
- 1 cup low sodium breadcrumbs
- 1 tablespoon smoked paprika
- 1 tablespoon garlic powder
- 1 teaspoon black pepper
- 1 lemon
- 6 corn tortillas tortillas
- Low Sodium Mango Salsa
- Low Sodium Pickled Onions
- Taco toppings like cilantro, sliced jalapeno peppers, tomatoes, or any low sodium favorites!
Instructions
- Take your fish fillets, and remove the skin if desired. Slice the fish into ~1 inch strips. Set aside.
- Get 3 plates or shallow bowls ready. In one, add the flour. In the second, add the egg and beat thoroughly with a fork. In the third, add the low sodium panko breadcrumbs, smoked paprika, garlic powder, and black pepper.
- Preheat the oven to 425 degrees Fahrenheit. Line a baking sheet pan with parchment paper.
- Take each piece of fish: first coat it in flour, then dredge through the egg, and finally cover it in breadcrumbs. Add the fish to the sheet pan. Repeat until all the fish has been coated.
- Place the sheet pan in the oven, bake for 14-16 minutes, flipping the fish halfway. The fish should be brown and crisp on the outside, and the inside should be cooked to 145 degrees Fahrenheit.
- Remove the fish from the oven and squeeze with fresh lemon juice.
- Prep your tacos: take a corn tortilla, and add green cabbage to the bottom. Place one fish filet on top. Add a scoop of mango salsa and some pickled onions to the top. Enjoy!
Notes
Air Fryer Fish Instructions
Follow steps 1 and 2 above, placing the fish in the air fryer basket or tray. Air fry for 12 minutes at 400 degrees, flipping the fish halfway.Serving Size Note
This recipe made 6 fish tacos. The nutritional information above is an estimate for 1 taco, and does not include any toppings you may add.Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
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A great change from our usual tacos