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These fish tacos with mango salsa and creamy white lightning sauce are full of vibrant flavours layered together to create a perfect bite. Made with baked fish and lots of fresh ingredients, they’re healthy but they taste like pure indulgence. All for only 400 calories and 10 grams of fat per serving of 3. The best part is that they’re quick and easy to make. Fish tacos are the answer to boring weeknight meals.
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Baked Fish Tacos with Mango Salsa & Creamy White Lightning Sauce

These fish tacos with mango salsa and creamy white lightning sauce are full of vibrant flavours layered together to create a perfect bite. Made with baked fish and lots of fresh veggies and herbs, they're healthy but they taste like pure indulgence.
Course Oven
Cuisine Oven
Keyword Oven
Prep Time 15 minutes
Cook Time 12 minutes
Servings 4 servings
Calories 567kcal

Ingredients

Fish

  • 12 corn tortillas
  • 4 white fish filets firm fleshed white fish like tilapia, cod or pangasius
  • 2 tablespoons seasoning see recipe post for details
  • 1 tablespoon vegetable oil
  • 1 tablespoon fresh cilantro finely chopped for garnish

Mango salsa

  • 1 ripe mango
  • ½ red pepper
  • ½ yellow pepper
  • 1 small red onion
  • 3 tablespoons chopped cilantro
  • ½ a habanero pepper
  • Juice of 1 lime
  • ¼ teaspoon salt

White lightning sauce

  • ⅔ cup non-fat Greek yogurt like Fage Total 0%
  • ¼ cup mayo
  • 1 roasted jalapeno roasted along with the fish
  • 1 roasted red onion roasted along with the fish
  • 1 teaspoon brown sugar
  • ½ teaspoon cumin
  • 1 clove garlic or half a teaspoon granulated garlic
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon salt
  • Juice of ½ a lime

Instructions

  • Preheat oven to 200 C / 400 F.
  • Mango salsa
    Finely dice all the ingredients for the mango salsa and add to a bowl. If using a large red onion reserve a quarter to be roasted for the white lightning sauce. Set aside the mango salsa while you prepare the fish.
  • Fish
    Rinse and pat dry the fish. Place on a foil or parchment lined baking tray and drizzle on all sides with oil. Sprinkle with premade or homemade seasoning blend. Cut a jalapeno and a small red onion (or the reserved onion from the mango salsa) into quarters or thing strips. Add to the baking sheet along with the fish and drizzle with oil. Bake at 200 C / 400 F for 10 - 12 minutes.
  • Tortillas
    During the last 2 minutes of baking the fish, add the tortillas to the oven laid out on a sheet pan. They can overlap a bit. Heat at 200 C / 400 F for a total of 4 minutes or until warmed through and slightly crispy on the edges.
  • White lightning
    When the fish comes out of the oven, add the roasted jalapeño and onion to the bowl of a food processor with the yogurt, mayo, spices and lime. Blend until smooth adding more sweet, heat, acid or salt as necessary.
  • Assembling
    The tacos are best eaten immediately so they don't get soggy. You can either do this by serving family style (everything goes into bowls and it's make your own taco) or youc an assemble and serve right away. Roughy cut the fish into pieces. Layer the fish in the tortilla with a bit of lettuce, mango salsa, white lightning sauce, and cilantro for garnish. Serve with extra sauce on the side.