Inflammation can feel like an unwelcome guest, sneaking into your life and wreaking havoc on your well-being. But what if you could fight back with flavor-packed, nutrient-dense meals that don’t sacrifice taste?
These crispy fish tacos with mango salsa are a delicious way to support your body’s natural anti-inflammation response while treating your taste buds to a vibrant feast.
Why Anti-Inflammatory Ingredients Matter
Chronic inflammation has been linked to various health concerns, from joint discomfort to heart disease. Incorporating foods with natural anti-inflammatory properties can help your body maintain balance.
In this recipe, several powerhouse ingredients work together to nourish and protect your body:
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- Tilapia or other white fish: High in protein and low in saturated fats, this is an excellent source of omega-3 fatty acids, known for reducing inflammation.
- Mango salsa: Mango is rich in antioxidants like quercetin, while lime juice and red onion add additional anti-inflammatory compounds.
- Avocado crema: Avocados are loaded with monounsaturated fats and vitamin E, which can help soothe inflammation and promote healthy skin.
- Cabbage: This cruciferous veggie is full of fiber and phytonutrients, aiding digestion and fighting free radicals.
Tips for Customizing These Anti-Inflammation Tacos
One of the best things about this recipe is its flexibility. Here are some easy swaps to tailor it to your dietary needs or preferences:
- Make it gluten-free: The recipe already uses gluten-free flour for coating the fish, but if you’re avoiding grains entirely, swap the corn tortillas for lettuce wraps.
- Vegan alternative: Replace the fish with crispy tofu or jackfruit for a plant-based option, and use vegan mayo in the avocado crema.
- Spice it up: Add turmeric to the flour mix for extra anti-inflammatory power or a pinch of cayenne for a spicy kick.
- Nightshade sensitivity: Skip the jalapeño in the salsa and use extra lime or cilantro for flavor.
Serving Ideas for the Perfect Meal
These crispy fish tacos are more than just a dinner—they’re a celebration of fresh, feel-good food. Pair them with side dishes that complement their anti-inflammatory benefits, like:
- A citrusy kale salad with toasted walnuts for added crunch.
- Steamed quinoa with a squeeze of lemon and chopped parsley.
- Grilled zucchini or bell peppers for a smoky, veggie-forward side.
When plating, serve each taco with a lime wedge for an extra burst of flavor. The zesty tang not only enhances the dish but also boosts vitamin C intake, another inflammation-fighting ally.
Quick Meal Prep Tips
Maximize your time and make weeknight cooking a breeze with these preparation tips:
- Prep ahead: Dice the mango salsa ingredients and mix the avocado crema up to two days in advance. Store in airtight containers to keep everything fresh.
- Batch cook the fish: Fry or bake the fish fillets in larger quantities and store leftovers for easy taco assembly later in the week.
- Tortilla hack: Keep tortillas warm and pliable by wrapping them in a clean kitchen towel and placing them in a low-temperature oven until ready to serve.
The Flavor of Wellness
Every bite of these crispy fish tacos is a delicious reminder that eating for health doesn’t have to be boring. The combination of crunchy fish, creamy avocado, and tangy mango salsa is as satisfying as it is nourishing.
By incorporating these anti-inflammatory ingredients into your meals, you’re taking a simple yet powerful step toward better health—and doing it with serious style.
Anti-Inflammation Crispy Fish Tacos with Mango Salsa
Ingredients
Mango Salsa:
- 2 mangoes peeled, pitted, and diced
- 1/2 small red onion finely diced
- 1 jalapeño minced (optional if nightshade-sensitive)
- 2 tablespoons lime juice plus more as needed
- 2 tablespoons finely chopped cilantro
- Kosher salt to taste
Avocado Crema:
- 2 avocados halved and pitted
- 2 tablespoons mayonnaise or Vegenaise
- 2 tablespoons lime juice plus more as needed
- Kosher salt to taste
Fish:
- 1 pound tilapia fillets or other white-fleshed fish
- Kosher salt
- Freshly ground black pepper
- 2 eggs
- 1 cup gluten-free flour
- 1 cup finely grated Parmigiano-Reggiano
- 4 tablespoons extra-virgin olive oil
Tacos:
- 8 corn tortillas warmed
- 1/2 head red or green cabbage cored and finely shredded
- Lime wedges for serving
Instructions
Make the Mango Salsa:
- Combine the mangoes, onion, jalapeño (if using), lime juice, and cilantro in a bowl.
- Stir to combine, then taste and adjust with more lime juice or salt as needed. Set aside.
Prepare the Avocado Crema:
- Mash the avocado flesh with a fork or pastry blender in a medium bowl until smooth.
- Stir in the mayonnaise, lime juice, and ¼ tsp salt. Taste and adjust seasoning as needed. Cover and refrigerate until ready to use.
Prepare the Fish:
- Pat the tilapia fillets dry and halve each piece lengthwise. Season with salt and pepper.
- In a shallow bowl, whisk the eggs. In another bowl, combine the flour, Parmesan, and ½ tsp salt.
- Dip each piece of fish into the egg mixture, allowing excess to drip, then coat in the flour mixture. Shake off any excess.
Cook the Fish:
- Heat 2 Tbsp olive oil in a large nonstick skillet over medium-high heat.
- Working in batches, cook the fish for about 2 minutes per side or until golden and opaque in the center.
- Transfer to a paper-towel-lined plate, and repeat with remaining fish, using the remaining oil as needed.
Assemble the Tacos:
- Spread avocado crema on each tortilla.
- Top with shredded cabbage, a piece of fish, and a spoonful of mango salsa.
- Serve with lime wedges and extra crema or salsa on the side.
Notes
- For an anti-inflammatory twist, focus on lime juice, mangoes, and avocado, as they are known for their beneficial properties.
- To make the recipe entirely gluten-free and corn-free, substitute corn tortillas with lettuce wraps.
- If sensitive to nightshades, skip the jalapeño in the salsa.
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.