I get emails and comments all the time with the same question: “Can I really eat fun, exciting food on the DASH diet?” The answer is a huge, resounding YES! So many people think starting a heart-healthy journey means a lifetime of bland, boring meals, and that’s a myth I’m here to bust, one delicious recipe at a time. Tacos are the perfect example. You don’t have to give them up; you just have to get a little smarter about how you build flavor. This low sodium fish taco recipe is my go-to for proving that you can have it all—vibrant, fiery, fresh flavors that are completely good for you.
So, How Do You Make Fish Tacos Low in Sodium?
The biggest secret to incredible flavor without a mountain of salt is learning to master your spice cabinet. Store-bought taco seasonings are notorious sodium bombs, so we’re making our own. It’s so easy!
Instead of relying on salt, we build a deep, smoky flavor with smoked paprika, onion and garlic powders, and a little cumin. The cayenne pepper brings a gentle heat that makes your taste buds wake up and pay attention. We only use a tiny ⅛ teaspoon of salt for the entire recipe.
The second flavor powerhouse is the fresh citrus salsa. The natural sweetness of the orange, the zesty kick of lime juice, and the fresh bite of cilantro and jalapeño create a topping so bright and exciting, you’ll never miss the extra salt.
What Makes This a Great Healthy Mahi Mahi Taco Recipe?
Mahi-mahi is a fantastic choice for heart-healthy cooking. It’s a firm, lean white fish that’s packed with protein and holds up beautifully to the bold spices. It’s also low in saturated fat, which is exactly what we’re aiming for on the DASH diet.
Beyond the fish, this recipe is loaded with whole, unprocessed ingredients that work for you:
- Purple Cabbage: Adds a wonderful crunch and is full of antioxidants.
- Avocado Oil: A great source of healthy monounsaturated fats.
- Fresh Salsa: Delivers vitamins and fiber from the orange, shallot, and cilantro.
Are Tacos Okay for a Low Sodium Diet?
Absolutely, as long as you pay attention to the components. These DASH diet friendly tacos are a perfect example of how to do it right. The key is to control the sodium in every layer.
Your biggest watch-out after the seasoning is the tortillas. Some brands can have a surprising amount of added sodium. Always check the label and reach for a “no salt added” or low-sodium corn tortilla option whenever possible. They toast up beautifully and provide that essential taco foundation without derailing your health goals.
Here is the simple, step-by-step guide to making my favorite tacos.
I can’t wait for you to try this! Here’s the full recipe.
Fresh & Fiery Citrus Fish Tacos
Ingredients
For the Smoky Spice Rub:
- ½ tbsp smoked paprika
- 1 ¼ tsp onion powder
- ¾ tsp garlic powder
- ½ tsp dried thyme
- ½ tsp ground cumin
- ½ tsp black pepper
- ¼ tsp cayenne pepper
- ⅛ tsp kosher salt
For the Tacos:
- ¾ lb 340 g skinless mahi-mahi fillets
- 2 tsp 10 mL avocado oil
- 1 large navel orange
- ¼ cup 40 g finely diced shallot
- ½ medium jalapeño seeds removed and finely minced
- 3 tbsp 5 g chopped fresh cilantro, plus extra for garnish
- 2 tbsp 30 mL fresh lime juice, divided
- ¾ cup 53 g finely shredded purple cabbage
- 6 6-inch corn tortillas, preferably no-salt-added
Instructions
- Make the Spice Rub: In a small bowl, mix together the smoked paprika, onion powder, garlic powder, thyme, cumin, black pepper, cayenne, and kosher salt until well combined.
- Season the Fish: Pat the mahi-mahi fillets completely dry with a paper towel. Sprinkle the spice rub generously over all sides of the fish, gently pressing it into the flesh.
- Prepare the Citrus Salsa: Slice the top and bottom off the orange. Stand it on a cutting board and carefully slice away the peel and white pith. Holding the orange over a medium bowl to catch the juices, carefully cut between the membranes to release the orange segments into the bowl. Add the diced shallot, minced jalapeño, chopped cilantro, and 1 tablespoon of lime juice. Stir gently to combine.
- Cook the Fish: Heat the avocado oil in a large cast-iron skillet or grill pan over medium-high heat. Once shimmering, add the seasoned fish. Cook for 4-5 minutes per side, until the fish is opaque throughout and flakes easily with a fork (internal temperature should reach 145°F / 63°C).
- Assemble the Tacos: Transfer the cooked fish to a plate. Use two forks to break it into large flakes, then drizzle with the remaining 1 tablespoon of lime juice. Warm the corn tortillas. To serve, layer each tortilla with shredded purple cabbage, a generous portion of the flaked fish, and a spoonful of the citrus salsa. Garnish with a few extra cilantro leaves and serve immediately.
Notes
Nutrition Information
Per serving (2 tacos) Calories: 315 kcal Protein: 30 g Total Fat: 6 g Saturated Fat: 1 g Carbohydrates: 34 g Fiber: 5 g Total Sugars: 8 g Added Sugars: 0 g Sodium: 258 mgSee? You can absolutely have taco night without any of the guilt. This dish is proof that eating for your heart is an opportunity to explore new, vibrant flavors, not a sentence to a boring dinner.
By focusing on smart spices and fresh ingredients, you can create meals that are both nourishing and incredibly satisfying. This low sodium fish taco recipe is one of my favorites, and I hope it becomes a staple in your kitchen, too.
What’s your favorite way to add flavor without salt? Let me know your own tips in the comments below!
