If you love tacos but have digestive symptoms, you’ll really enjoy these low FODMAP tacos! Ready in less than 30 minutes, this easy fish taco recipe is perfect for a busy weeknight. The sweet and citrusy pineapple and cabbage coleslaw adds just the right amount of freshness and flavour.
I’m a digestive health dietitian and my patients often tell me about how much they miss certain types of cuisine when they’re on the low FODMAP diet. Tacos is a big one! A lot of taco places use high FODMAP ingredients – specifically garlic (often in taco seasoning and guacamole) and onion (often in salsa and pico de gallo). These low FODMAP fish tacos are the perfect stand-in. Not a fan of fish? You could definitely swap for diced chicken or ground beef instead.
Is cabbage low FODMAP?
Most varieties of cabbage are low FODMAP including green cabbage, red cabbage, and napa cabbage. Napa cabbage in particular is great for making homemade kimchi! Around 3/4-1 cup of red, green, or napa cabbage per sitting is considered low FODMAP. One specific type called savoy cabbage is slightly higher in FODMAPs and only a 1/2 cup serving is low FODMAP. But overall, cabbage is a versatile and affordable vegetable to consume while following the low FODMAP diet! We’ve opted to use red cabbage for these fish tacos, as it gives vibrant color, but you could easily swap for another type if that’s what you have available.
Is pineapple low FODMAP?
Yes! This is a great fruit to use on the low FODMAP diet. It’s not generally associated with bloating or bowel upset. However, some people who also experience acid reflux as part of their IBS may notice that pineapple is a bit too acidic.
Tips for Low FODMAP Taco Seasoning
For this recipe, I kept the seasoning of the fish very simple with just chili pepper, salt, pepper, and lime. However, this recipe would also be fantastic with our 6-ingredient low FODMAP taco seasoning if you want more depth of flavor.
Some chili powders do contain garlic or onion powders, so look for powdered or ground chili pepper rather than a blended chili powder (pepper vs. powder – this is key wording to look for on the label). I’ve chosen ancho chili pepper for this recipe. Ancho chilis do contain fructose, a high FODMAP ingredient, but the consensus from the FODMAP community is that the FODMAP content really depends on the portion consumed. Like many foods, there is a ‘safe’ portion of ground chili pepper, 1 tsp is Low FODMAP.
How to Make Low FODMAP Fish Tacos with Pineapple & Cabbage Slaw
Prepare the fish:
If using frozen fish, allow them to thaw fully. Prior to seasoning, pat the fish dry with some paper towel. Drizzle the fish with olive oil and toss to coat each side. Season both sides of the fish with salt, pepper, and ground chili pepper.
Next, heat a frying pan over medium-high heat. Add a thin layer of oil, then add the seasoned fish. Allow the fish to cook for 3-4 minutes on one side before flipping and cooking the other side for an additional 2-3 minutes. The fish should be cooked through. Transfer the fish to a plate and squeeze lime juice on top. Flake the fish into pieces.
Prepare the Pineapple and Cabbage Slaw:
Cut up 1 cup of pineapple into small cubes and 1 cup of shredded red cabbage. Add the diced pineapple, shredded red cabbage, cilantro, lime juice, and salt to a medium mixing bowl and toss to combine. Set the slaw aside until you are ready to assemble your tacos.
Assemble the Tacos:
Start by warming the corn tortillas in the microwave for 30-45 seconds. Distribute the flaked fish onto each of the tortillas. Top with the pineapple and cabbage slaw and drizzle sriracha lime mayo (or lactose-free sour cream) over top.
Fish Tacos with Pineapple & Cabbage Slaw (Low FODMAP)
- 1½ lbs white fish such as tilapia, cod, haddock, or mahi mahi
- 1 tbsp olive oil
- 1 tsp ground chili pepper like ancho chili powder
- 1 tbsp lime juice
- 1 pinch each of salt & pepper
Pineapple & Cabbage Slaw
- 1 cup diced pineapple
- 1 cup shredded red cabbage
- ¼ cup cilantro, chopped
- 1 tbsp lime juice
- ¼ tsp salt
- 6-8 corn tortillas small to medium
- Srirach lime mayo combine 1/2 cup mayo, 2 tsp sriracha, 1 tbsp lime juice
Prepare the fish:
- Drizzle the fish with olive oil and toss to coat each side. Season both sides of the fish with salt, pepper, and chili powder.
- Heat a frying pan over medium-high heat. Add a thin layer of oil, then add the seasoned fish. Let cook for 3-4 minutes before flipping and cooking the other side for an additional 2-3 minutes. The fish should be cooked through. Transfer the fish to a plate and squeeze lime juice on top.
Prepare the slaw:
- Add pineapple, cabbage, cilantro, lime juice, and salt to a medium mixing bowl and toss to combine. Set aside.
- Warm the corn tortillas in the microwave for 30-45 seconds. Flake the fish into pieces and distribute onto the tortillas. Top with the pineapple and cabbage slaw and drizzle sriracha lime mayo (or lactose-free sour cream) over top.