Healthy Fish Taco Bowls Recipe

I’m sharing my Whole 30 Fish Taco Bowl featuring perfectly blackened cod, a crisp cabbage slaw and a compliant creamy sauce that’s ideal for meal prep on Paleo and Keto plans.

I never planned to obsess over a bowl, but my Healthy Fish Tacos turned that into a habit. I sear cod fillets dusted with smoked paprika until the edges get that dark, almost sweet char and already you want to know what happens next.

This Whole 30 Fish Taco Bowl feels bold not fussy, with crunchy bites and a creamy counterpoint that keep you guessing, like one surprise after another. It’s meal prep friendly yet not boring, the kind of recipe I make when I want something bright, slightly messy, and impossible to eat politely.

Ingredients

• Cod provides lean protein and B vitamins, flaky texture and mild sea flavor, easy.
• Avocado oil adds healthy mono fats, high smoke point, mild buttery taste, neutral.
• Cabbage gives fiber, crunch, vitamins C and K, keeps bowls light, budget friendly.
• Cilantro adds bright herb notes, vitamin A, and fresh citrusy punch.
• Lime brings acidity, vitamin C, balances richness, makes flavors pop, zest brightens.
• Cauliflower rice keeps it low carb, adds mild texture, vitamin C, low calories.
• Avocado gives creamy healthy fats, potassium and silky mouthfeel, adds creaminess.
• Mayo cream gives richness, emulsified fat, use avocado mayo for paleo, use sparingly.

Ingredient Quantities

• 1.5 pounds cod fillets, skinless and patted dry
• 1 tablespoon avocado oil
• 1 tablespoon smoked paprika
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper, optional
• 4 cups shredded cabbage (green and/or red), about half a medium head
• 1 medium carrot, peeled and shredded
• 1/4 cup chopped fresh cilantro, divided
• 2 tablespoons fresh lime juice
• 1 tablespoon apple cider vinegar
• 1 tablespoon avocado oil (for slaw)
• 1/2 teaspoon kosher salt for slaw
• 1/2 cup mayonnaise (use avocado oil mayo for Whole30 Paleo Keto)
• 1 to 2 cloves garlic, minced or 1/2 teaspoon garlic powder
• 1 teaspoon chili powder or smoked paprika for the cream sauce
• 2 to 4 tablespoons water to thin the sauce as needed
• 4 cups cauliflower rice (about 1 medium head or frozen equivalent)
• Zest of 1 lime and 2 tablespoons chopped cilantro for the rice, optional
• 1 ripe avocado, sliced
• Fresh cilantro sprigs and lime wedges for serving
• Salt and pepper to taste

How to Make this

1. Make the spice rub: stir together 1 tablespoon smoked paprika, 1 tablespoon chili powder, 2 teaspoons ground cumin, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon dried oregano, 1 teaspoon kosher salt, 1/2 teaspoon black pepper and 1/4 teaspoon cayenne if you want heat; pat
1.5 pounds cod dry, rub with 1 tablespoon avocado oil then press the seasoning onto both sides so it sticks.

2. Prep the slaw: toss 4 cups shredded cabbage, 1 medium shredded carrot and half of the 1/4 cup chopped cilantro together; whisk 2 tablespoons fresh lime juice, 1 tablespoon apple cider vinegar, 1 tablespoon avocado oil and 1/2 teaspoon kosher salt, pour over the cabbage and let it sit while you cook so it softens a bit.

3. Make the cream sauce: mix 1/2 cup mayonnaise (use avocado oil mayo for Whole30/Paleo/Keto), 1 to 2 minced garlic cloves or 1/2 teaspoon garlic powder, and 1 teaspoon chili powder or smoked paprika; thin with 2 to 4 tablespoons water until pourable, season with salt and pepper to taste and chill briefly.

4. Cook the cauliflower rice: if using frozen, thaw and squeeze out excess water; sauté 4 cups cauliflower rice in a skillet over medium heat with a small drizzle of oil until tender, about 5 to 7 minutes, then stir in the zest of 1 lime and the remaining chopped cilantro (about 2 tablespoons) if using, season to taste.

5. Sear the cod: heat a heavy skillet over medium-high heat until very hot, add 1 tablespoon avocado oil, then add the seasoned cod; cook without moving for 3 to 5 minutes per side depending on thickness until opaque and flaky, dont overcook or it will dry out, then transfer to a plate and break into large flakes.

6. Assemble bowls: divide the cauliflower rice among bowls, top with flaked blackened cod, a big scoop of the cabbage slaw and slices from 1 ripe avocado.

7. Finish and serve: drizzle each bowl with the cream sauce, garnish with fresh cilantro sprigs and lime wedges, and add extra salt and pepper if needed.

8. Meal prep tips: cool rice and slaw completely before storing, keep cream sauce in a separate container and add just before eating, store in the fridge up to 3 days and keep avocado slices aside until serving so they dont brown.

Equipment Needed

1. Heavy skillet (cast iron or heavy-bottomed stainless, about 10–12 inch)
2. 2 to 3 mixing bowls (large for slaw and rice, medium for sauce and rub)
3. Measuring spoons and measuring cups
4. Whisk and a rubber spatula (for the sauce and for stirring rice)
5. Chef’s knife and a cutting board
6. Box grater (for the carrot) and a microplane zester (for lime zest)
7. Fish spatula or long tongs (to sear and flake the cod)
8. Clean kitchen towel or cheesecloth (to squeeze excess water from cauliflower rice)
9. Serving bowls and forks for assembling and eating

FAQ

Healthy Fish Taco Bowls Recipe Substitutions and Variations

• Cod fillets: swap for halibut, haddock, or tilapia, or use shrimp for quicker cooking (halibut holds up best, tilapia is milder)
• Avocado oil: use grapeseed oil, light olive oil, or canola oil (for high heat choose grapeseed or canola)
• Mayonnaise (cream sauce): sub plain Greek yogurt, mashed avocado, or a dairy free mayo; Greek yogurt cuts calories and adds tang
• Cauliflower rice: replace with cooked quinoa, brown rice, or riced broccoli (quinoa adds protein, brown rice gives more substance)

Pro Tips

1. Pat the fish super dry and rub a little oil on it before seasoning so the spices actually stick, then let it sit a few minutes while you heat the pan — this helps form a better crust and keeps the fish from sliding around.
2. Get the skillet very hot then add the fish and try not to fuss with it, leave it alone until it releases naturally, flip once; if you use an instant read thermometer aim for about 145 F at the thickest part so you dont overcook.
3. Salt and toss the slaw ahead of time to soften the cabbage, then squeeze or drain any excess liquid before assembling bowls so nothing gets soggy, and keep the cream sauce separate until serving.
4. Cook cauliflower rice in smaller batches over medium high so it browns instead of steams, and only slice the avocado right before you eat it, or toss the slices in a little lime so they dont brown.