Baked Fish Taco Bowl

Name: Baked Fish Taco Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 lb cod (fillet, or tilapia); 1 tbsp olive oil; 1 tsp chili powder; 1 tsp cumin (ground ); ½ tsp garlic powder; ¼ tsp salt; ⅛ tsp pepper; 2 cups quinoa (cooked ); 1 cup cabbage (shredded); ½ cup tomato (diced); ¼ cup red onion (diced); ½ cup corn; ½ cup black beans (canned, rinse and drained); ¼ cup cilantro (chopped ); 1 avocado (sliced); lime (wedges, for serving); ½ cup Greek yogurt; 2 tbsp lime juice; 1 tsp honey; ½ cumin (ground ); ⅛ tsp salt; 1 pinch pepper

5 from 1 vote

Savour the flavours of the sea with this diabetes-friendly Fish Taco Bowl, featuring tender fish, nutritious quinoa, and a medley of colourful vegetables. This wholesome bowl is a delicious and balanced meal that's easy to prepare and perfect as a weeknight dinner.

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Preparation Level 30 Minutes or Less, Quick & Easy

Servings 4

Preparation 15

Cook 15

Total 30

Why Diabetes Friendly?

Balanced macronutrients: The combination of lean protein from the fish, healthy fats from the olive oil and avocado, and complex carbohydrates from the quinoa and beans provides a balanced meal that helps manage blood sugar levels.
Rich in omega-3 fatty acids: Fish like cod and tilapia are good sources of protein and omega-3 fatty acids, which are beneficial for heart health, especially important for individuals managing diabetes.
Low in sugar: This recipe uses minimal added sugars, with just a small amount of honey in the dressing, contributing to a low glycemic load.

Ingredients

Cooking Tips

Variety in protein: You can easily substitute the fish with other types of protein if desired, such as shrimp or even grilled chicken for a non-pescatarian option.
Maximizing freshness: To keep ingredients fresh, prepare the vegetables and dressing ahead of time, but assemble the bowls just before serving to maintain the texture and flavour of the ingredients.
Adjusting spiciness: Customize the level of spice to your taste by adjusting the amount of chili powder used on the fish or by adding a sprinkle of crushed red pepper to the dressing for extra heat.

Instructions

Oven instructions: Preheat the oven to 400°F (200°C). Place the fish fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with chili powder, cumin, garlic powder, salt, and pepper. Bake for 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
1 lb cod, 1 tbsp olive oil, 1 tsp chili powder, 1 tsp cumin, ½ tsp garlic powder, ⅛ tsp pepper, ¼ tsp salt
Air fryer instructions: Preheat your air fryer to 400°F (200°C) for about 3-5 minutes. Place the seasoned fish fillets in the air fryer basket in a single layer, making sure they are not overcrowded. Cook the fish for about 8-12 minutes, depending on the thickness of the fillets. For thinner fillets, check for doneness around the 8-minute mark; for thicker fillets, it may take closer to 12 minutes.
In a small bowl, mix together the Greek yogurt, lime juice, honey, cumin, salt, and pepper to make the dressing. Set aside.
½ cup Greek yogurt, 2 tbsp lime juice, 1 tsp honey, ½ cumin, ⅛ tsp salt, 1 pinch pepper
To assemble the taco bowls, divide the cooked quinoa among four bowls. Top each bowl with shredded cabbage, tomatoes, red onion, beans, corn, cilantro, and sliced avocado.
2 cups quinoa, 1 cup cabbage, ½ cup tomato, ¼ cup red onion, ½ cup corn, ½ cup black beans, ¼ cup cilantro, 1 avocado
Break the cooked fish into chunks and divide it among the bowls.
Drizzle each bowl with the dressing and serve with lime wedges on the side.
lime

FAQ

Can I make this recipe vegan?
To make this vegan, substitute the fish with a plant-based protein like tofu or tempeh, and use a dairy-free yogurt for the dressing. Adjust the seasoning as needed to replicate the flavour profile.
How can I store leftovers?
Store the components separately in airtight containers in the refrigerator. The fish should be eaten within 2-3 days, but the other ingredients can last up to a week. Assemble the bowls just before serving for the best taste and texture.
What other vegetables can I include in this taco bowl?
Feel free to add any other vegetables you enjoy. Bell peppers, zucchini, or spinach are great additions that will enhance the nutritional value and add vibrant colours to the dish.
Is this dish suitable for meal prepping?
Yes, this dish is excellent for meal prepping. Prepare the components ahead of time and store them separately. Quickly assemble for a nutritious and satisfying meal throughout the week.

Nutrition

Per serving

Calories: 417.6kcal

Carbohydrates: 39.7g

Fiber: 9.5g

Sugar: 5.9g

Fat: 15.4g

Saturated Fat: 2.6g

Trans Fat: 0.003g

Protein: 33.8g

Nutrition Facts

Baked Fish Taco Bowl

Amount per Serving

Calories

417.6

% Daily Value*

Fat

15.4

Saturated Fat

2.6

Trans Fat

0.003

Cholesterol

Sodium

311.1

Potassium

1028.5

Carbohydrates

39.7

Fiber

9.5

Sugar

5.9

Protein

33.8

Vitamin C

18.4

Vitamin D

3.5

µg

Calcium

88.4

Iron

3.6

Magnesium

136.7

Zinc

2.4

* Percent Daily Values are based on a 2000 calorie diet.

Baked Fish Taco Bowl

Why Diabetes Friendly?

Ingredients

For the dressing:

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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