These fresh and simple low FODMAP crunchy fish tacos are the perfect way to shake up your weeknight routine! Made with a few simple ingredients, they’ll be a family favourite in no time!
Keep it Friendly
Whether you’re looking for a kid-friendly dinner idea or just feeling nostalgic, these crunchy fish tacos will hit the spot! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, cornflakes. If you’re in the elimination phase, you’ll want to use gluten-free corn flakes. According to the Monash app, gluten-free cornflakes don’t have a maximum serving size listed.
Monash has specified on their blog that foods without a maximum serving can be eaten in large servings without impacting your FODMAP load, so this ingredient isn’t something you need to worry about.
We’ll also be using tilapia fillets. Fish is a protein so it doesn’t contain any FODMAPs. This means that the fish won’t add anything to your FODMAP load, either.
Next up, coleslaw mix. Monash has listed both red and common cabbage as low FODMAP in servings of 3/4 cup (75 g) per sitting. Servings of 150 g or more are high in the FODMAP fructan. Carrots don’t contain any FODMAPs, so if your mix includes those you’re good to go.
We’ll be using 2 cups of coleslaw mix, which works out to 30 g of cabbage per taco, which is well within Monash’s recommended range.
Next up, wraps. Monash hasn’t tested any wraps, yet. So I normally recommend using brown rice wraps (rice doesn’t contain any FODMAPs).
Brown rice wraps can be fragile, though. So make sure you warm them up according to the package instructions before you wrap up your tacos.
We’ll also be using common tomatoes. According to Monash, common tomatoes don’t have any detectable FODMAPs, so these won’t add anything to your FODMAP load. If you use a different type of tomato check the Monash app for the recommended serving size and don’t forget to adjust your FODMAP math.
Our recipe also calls for avocado. Monash has determined avocado is low FODMAP in servings of 1/8 of an avocado (30 g) per sitting. Larger servings are high in the polyol sorbitol.
We’ll be using 1/2 of an avocado in total, which works out to 15 g or per taco. This is within Monash’s recommended range.
Last but not least, sour cream. If you’re in the elimination phase of the program, you’ll want to use lactose-free sour cream. This won’t add anything to your FODMAP load.
None of the remaining ingredients will add anything notable to your FODMAP load. You can see a breakdown of the FODMAP math for this recipe below.
FODMAP Math
Check out the notes below to see how many servings of each FODMAP group are in 2 of these low FODMAP crunchy fish tacos!
Fructose = 0
Lactose = 0
Fructan = 0.8
GOS = 0.2
Polyol = 1
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Low FODMAP Crunchy Fish Tacos
- Total Time: 40 min
- Yield: 8 tacos 1x
Description
These fresh and simple low FODMAP crunchy fish tacos are the perfect way to shake up your weeknight routine! Made with a few simple ingredients, they’ll be a family favourite in no time!
Ingredients
- 2 tbsp low FODMAP flour
- Freshly ground pepper to taste
- 1 lg egg, lightly beaten
- 1 + 1/2 cups gluten-free corn flakes, crushed
- 1 lb tilapia fillets (or haddock)
- 4 tsp vegetable oil
- 8 brown rice wraps
- 1/2 cup fresh cilantro, chopped
- 3 tbsp fresh lime juice
- 1/4 tsp salt
- 2 cups coleslaw mix
- 2 common tomatoes, chopped
- 1/2 avocado, sliced
- 1/2 cup lactose-free sour cream
Instructions
- Preheat your oven to 450 degrees and line a baking sheet with foil. Set aside.
- Place the flour in a shallow bowl and add freshly ground pepper to taste. Pat the filets dry with a paper towel and dredge it in the flour, then dip the fish into the egg, followed by the crushed corn flakes.
- Transfer the filets to your prepared baking sheet and drizzle each fish with vegetable oil. Bake for 10-12 minutes (or until the fat is bubbling out of the corners and the fish is cooked through).
- Meanwhile, mix together the coleslaw mix, cilantro, lime juice, and salt. Warm up your tortillas according to the package directions.
- Once the fish is cooked, break it apart and divide it between each tortilla. Top with the coleslaw mix, tomatoes, avocados, and sour cream.
Notes
Recommended low FODMAP serving – 2 tacos
30 g (~ 1/8) avocado per sitting is low FODMAP
- Prep Time: 20 min
- Cook Time: 20 min
- Category: lunch, dinner
- Method: Baking
Keywords: Low FODMAP Crunchy Fish Tacos, Low FODMAP Fish Tacos, Gluten-Free Fish Tacos, Tilapia Fish Tacos
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- Low FODMAP Salmon with Roasted Lemon If you’re in need of a healthy and speedy dinner, this roasted lemon Salmon will be a winner!
- Low FODMAP Taco Salad This taco salad will be a family favourite in no time! Packed with fresh veggies and bold taco flavours, it’s so tasty you’ll forget it’s low FODMAP!
If you like this post, don’t forget to share it! Follow me on Instagram @fodmapformula for more FODMAP-friendly tips and recipes! Together we’ll get the low FODMAP diet down to a science! 
