Keep Calm and Eat Fish Tacos

There’s something wonderful about traveling and experiencing different foods and flavors. Two weeks ago, my family and I spent time in Florida, and one item that I noticed as a staple on every menu is fish tacos.

Mahi Mahi Tacos seem to be one of the most popular fish tacos in Florida. Not only are they delicious, but very nutritious. Mahi mahi is a complete protein, which means it contains all the essential amino acids your body needs for survival; it is also a source of heme iron, which is a type of iron that is more readily available for absorption in the body.

When making fish tacos at home, you can choose from a variety of fresh and Responsible Choice fish from your local Hy-Vee seafood counter. Some of my favorites are halibut, tilapia, shrimp and, of course, mahi mahi!

Blackened seasoning adds a lot of flavor to fish tacos. For a basic blackened seasoning, try mixing 1 teaspoon each of:

  • garlic powder
  • onion powder
  • chili powder
  • cayenne pepper
  • paprika
  • white pepper

Just stir the spices together and store in an air-tight container until ready to use. Pat or sprinkle the seasoning on the fresh fish of your choice, prior to baking, pan-frying or grilling.

One way to add delicious nutrition to your tacos is to add a fresh topping. Two of my favorites include mango salsa and avocado cream sauce.

Just one cup of mangoes provides you with 12 percent of your daily fiber needs which helps you feel full faster and may help support weight management. Mangoes also contain more than 20 different vitamins and minerals.

Avocados are an excellent source of potassium, vitamins C and A, and folic acid.

I’ve included my favorite fresh fish taco topping recipes below. Perhaps you and your family and friends can try a new spin on tacos.


Mango Salsa

Serves 8.

All you need:

  • 2 firm but ripe mangos, peeled, pitted and diced
  • 2 firm but ripe avocados, peeled, pitted and diced
  • 2 tbsp seeded and minced Serrano pepper
  • 1/4 cup diced red onion
  • 1/4 cup diced red bell pepper
  • 2 tbsp chopped fresh cilantro
  • Zest and juice of 1 lime
  • 1 tsp chili powder
  • 1 tbsp extra-virgin olive oil

All you do:

  1. Combine mangos, avocados, Serrano pepper, red onion, red bell pepper and cilantro. Whisk together lime zest and juice, chili powder and olive oil. Stir into mango mixture.
  2. Allow to sit at room temperature for 10 minutes before serving to allow flavors to blend.

Avocado Cream Sauce

All you need:

  • ½ cup 0% plain Greek yogurt
  • ½ avocado, peeled and pitted
  • 1 tsp lemon juice
  • ½ tsp garlic powder
  • 1/8 tsp salt

All you do:

  1. Pulse yogurt, avocado, lemon juice, garlic powder and salt in a food processor fitted with a metal blade until smooth.

Author: Megan Callahan

Megan Callahan, MS, RD, LD is a Hy-Vee dietitian in Lee's Summit, Missouri. She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. She is a member of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). She is also the president-elect of the Kansas City Dietetic Association. With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles.