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Anti-Inflammation Crispy Fish Tacos with Mango Salsa

This anti-inflammatory fish taco recipe is a delightful combination of crispy gluten-free tilapia, refreshing mango salsa, and creamy avocado crema.
Designed to provide maximum flavor and potential anti-inflammatory benefits, this dish substitutes traditional breading with a Parmesan and gluten-free flour coating, ensuring a satisfying crunch.
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Prep Time 30 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Mexican-Inspired
Servings 4

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.
Keyword anti-inflammation, Anti-inflammatory dinner ideas, Anti-inflammatory fish tacos, Crunchy tilapia tacos, Gluten-free taco recipes, Healthy mango salsa tacos
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