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5 from 1 vote

Grilled Fish Sandwich with Spicy Mango Slaw & Yogurt Sauce

This grilled fish sandwich with spicy mango slaw and tangy Greek yogurt sauce is a pescatarian, heart-healthy, and diabetes-friendly meal packed with bold flavour and nutrition. Perfect for a quick weeknight dinner or summer lunch, it balances lean protein, healthy fats, and fibre-rich ingredients for steady energy and blood sugar support.
Servings: 2
Calories: 423.2kcal
Prep Time15 minutes
Cook Time10 minutes
Total Time25 minutes

Ingredients

For the Fish:

  • 2 fish fillets 4 oz each — mahi mahi, cod, tilapia, or halibut work great
  • 1 tsp olive oil
  • 1 tsp lime juice
  • ½ tsp chili powder
  • ¼ tsp garlic powder
  • ½ lime zested
  • 1 pinch salt
  • 1 pinch black pepper

Mango Slaw:

  • ½ cup cabbage green, shredded (or use a slaw mix)
  • ½ mango small, ripe, finely diced
  • 1 tbsp red onion finely diced
  • 1 tsp lime juice
  • ½ tsp olive oil
  • 1 tbsp cilantro fresh, chopped
  • 1 pinch cayenne
  • 1 pinch black pepper

Spicy Yogurt Sauce:

  • ¼ cup Greek yogurt plain
  • 1 tsp sriracha
  • 1 tsp lime juice
  • ½ clove garlic grated or finely minced
  • 1 pinch black pepper

Other:

  • 2 whole grain buns small
  • 6 cucumber slices

Equipment

  • Grill Pan or outdoor grill
  • mixing bowls (small and medium)

Instructions

  • In a small bowl, mix olive oil, lime juice, chili powder, garlic powder, lime zest, pepper, and salt. Rub all over the fish fillets and let marinate while preparing the rest.
    1 tsp olive oil, 1 tsp lime juice, ½ tsp chili powder, ¼ tsp garlic powder, ½ lime, 1 pinch salt, 1 pinch black pepper, 2 fish fillets
  • Toss shredded cabbage, mango, cilantro, red onion, lime juice, olive oil, cayenne, and pepper in a bowl. Let it sit to soften slightly and develop flavour (5–10 min).
    ½ cup cabbage, ½ mango, 1 tbsp red onion, 1 tsp lime juice, ½ tsp olive oil, 1 tbsp cilantro, 1 pinch cayenne, 1 pinch black pepper
  • In a small bowl, mix Greek yogurt with sriracha, lime juice, garlic, olive oil, and pepper. Taste and adjust seasoning as needed.
    ¼ cup Greek yogurt, 1 tsp sriracha, 1 tsp lime juice, ½ clove garlic, 1 pinch black pepper
  • Heat a grill pan or outdoor grill to medium-high. Lightly oil the surface. Grill fish 3–4 minutes per side, until cooked through and flaky.
  • Toast the buns if desired. Spread spicy yogurt sauce on both halves, layer with fish, then top with mango slaw. Add cucumber slices, top with bun and enjoy!
    2 whole grain buns, 6 cucumber

Cooking Tips

  • Choose firm white fish: Mahi mahi or halibut hold up well on the grill.
  • Grill fish on foil or a grill mat if concerned about sticking or flaking apart.
  • Ripen the mango slightly for best texture and sweetness without overwhelming the dish.
  • Pre-make slaw: Let it sit for 10–15 minutes to allow flavours to meld and cabbage to soften.
  • Chill yogurt sauce briefly before serving to enhance flavour and consistency.
  • Toast buns lightly: This helps prevent sogginess and adds texture.
  • Swap Greek yogurt for dairy-free alternatives if needed for a lactose-free version.

Nutrition

Nutrition Facts
Grilled Fish Sandwich with Spicy Mango Slaw & Yogurt Sauce
Serving Size
 
1 sandwich
Amount per Serving
Calories
423.2
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1.5
g
9
%
Cholesterol
 
58
mg
19
%
Sodium
 
378.8
mg
16
%
Potassium
 
1895.4
mg
54
%
Carbohydrates
 
55.9
g
19
%
Fiber
 
12.3
g
51
%
Sugar
 
26.2
g
29
%
Protein
 
36.7
g
73
%
Vitamin C
 
63.4
mg
77
%
Vitamin D
 
3.5
µg
23
%
Calcium
 
340.9
mg
34
%
Iron
 
4.5
mg
25
%
Magnesium
 
192.9
mg
48
%
Zinc
 
3.1
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.