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.
- Suitable for diets:
- Heart-Healthy
- High-Protein
- Mediterranean
- Nut-Free
- Pescatarian
- Soy-Free
Why Diabetes Friendly?
- Whole Grain Buns: Slow-releasing carbs improve blood sugar stability.
- High-Protein Fish: Helps regulate post-meal blood glucose and supports satiety.
- Non-Starchy Veggies (Cabbage, Cucumber): Low glycemic load, high fiber.
- Mango Used Sparingly: Adds flavour with minimal sugar impact due to small portion.
- Healthy Fats: Olive oil and grilled fish contribute to better insulin sensitivity.
- Greek Yogurt Sauce: Provides protein and probiotic benefits, and is low in sugar.
- Low Added Sugars: No refined sugar; only natural sugars from mango.
- Balanced Macronutrients: Combines protein, fiber, healthy fats, and whole grains for steady glucose control.
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Equipment
- Grill Pan (or outdoor grill)
- mixing bowls ( (small and medium))
Ingredients
For the Fish:
- fish fillets (4 oz each — mahi mahi, cod, tilapia, or halibut work great) 2
- olive oil 1 tsp
- lime juice 1 tsp
- chili powder ½ tsp
- garlic powder ¼ tsp
- lime (zested) ½
- salt 1 pinch
- black pepper 1 pinch
Mango Slaw:
- cabbage (green, shredded (or use a slaw mix)) ½ cup
- mango (small, ripe, finely diced) ½
- red onion (finely diced) 1 tbsp
- lime juice 1 tsp
- olive oil ½ tsp
- cilantro (fresh, chopped) 1 tbsp
- cayenne 1 pinch
- black pepper 1 pinch
Spicy Yogurt Sauce:
- Greek yogurt (plain) ¼ cup
- sriracha 1 tsp
- lime juice 1 tsp
- garlic (grated or finely minced) ½ clove
- black pepper 1 pinch
Other:
- whole grain buns (small) 2
- cucumber (slices) 6
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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.
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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
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FAQ
- Can I use frozen fish fillets?
Yes, just thaw completely and pat dry before marinating and grilling. - Is this sandwich spicy?
Mildly spicy from sriracha and cayenne — you can reduce or omit them for a milder version. - Can I make it gluten-free?
Absolutely — use gluten-free buns or lettuce wraps as an alternative. - What fish works best for grilling?
Mahi mahi, cod, halibut, or tilapia — firm, flaky white fish are ideal. - Is mango too sugary for diabetes?
Not in small amounts like this; the fiber, protein, and fat balance its effect on blood sugar. - How do I make this dairy-free?
Use a plant-based yogurt such as coconut or almond milk yogurt for the sauce. - Can I prep anything ahead?
Yes! The slaw and sauce can be made a few hours in advance and refrigerated. - Is this sandwich good for meal prep?
Somewhat — grill the fish and store separately. Assemble sandwiches just before eating to keep them fresh.
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Nutrition
Per serving
Calories: 423.2kcal
Carbohydrates: 55.9g
Fiber: 12.3g
Sugar: 26.2g
Fat: 8g
Saturated Fat: 1.5g
Trans Fat:
Protein: 36.7g
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.
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