20 Minute Cajun Fish Taco Bowl

Name: 20 Minute Cajun Fish Taco Bowl
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: American
Ingredients: 3 cups rice, cooked; 1 cup mango habanero salsa, home-made or store-bought; 2 cups purple cabbage, thinly sliced; 1 pound cod (or other white fish like halibut or tilapia); 2 tablespoons (30 mL) cajun seasoning; Salt and pepper; 2 tablespoons (30 mL) avocado oil; 2 medium cloves garlic, grated or finely minced; ⅓ cup (80 mL) plain Greek yogurt; Juice of ½ lime (approximately 1 tablespoon or 15 mL); 1 tablespoon (15 mL) warm water (approximately); 1 clove garlic (approximately ½ teaspoon or 2 ½ mL), grated or finely minced; Pinch of salt

by Lindsay Pleskot, RD on Jul 26, 2023 (updated May 25, 2025) 2 comments

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You need to add this mouthwatering cajun fish taco bowl to your weekly rotation. Packed full of fiber, omega-3s, and vitamin C, this balanced cajun fish taco bowl is a quick and easy weekday meal that the whole family will enjoy.

As a Registered Dietitian and busy mom, I’m always looking for creative, nourishing ways to use leftovers. I really dislike wasting food and with food costs increasing, I am always looking to do more with less. That’s how this 15 Minute Cajun Fish Taco Bowl came to be.

I basically looked in my fridge and had the perfect combination of batch prepped recipes with prepped ingredients and I was able to throw this together in less than 5 minutes. I know not everyone will have prepped pan-seared cajun cod , mango habanero salsa, and lime crema in their fridge along with some cooked brown rice and shredded cabbage. But even starting off fresh, this will take you less than 20 minutes to make.

Side note: If you don’t meal prep – I highly recommend it, it can save you hours in the kitchen. Here’s how to get started! I also included a meal plan here that uses this recipe along with a few of my faves with similar ingredients.

Overhead shot of ingredients for a cajun fish taco bowl recipe. In a 10 ounce white bowl is shredded purple cabbage, to the left is a 3 ounce bowl with minced garlic, to the right of that (in the center of the image) is a pink plate with raw white fish on it, to the right of that is a clear bowl with yellow and green salsa. Below the fish is a red ceramic bowl with lime crema and a spoon. Beside that is a 3 ounce white bowl with cajun seasoning and beside that is grey dish with salt. At the very bottom is a pink plate with brow rice on it and a 3 ounce white bowl with avocado oil.

What you need for this Cajun Fish Taco Bowl & Substitutions

Firm white fish (with cajun seasoning): I used some leftover cajun cod I had from this recipe but you can start fresh and use any white fish like cod, halibut, or tilapia. It also would be great with salmon or prawns. Just note that cooking times will vary depending on the thickness of the fish. Cook until the fish is opaque and flakes easily with a fork.

Brown rice: I had some prepped brown rice and used it to make this bowl but you can use white rice (whichever type you prefer). You can also add in some cauliflower rice for an extra boost of nutrition!

Mango habanero salsa: I used my homemade mango habanero salsa recipe but you can also use store bought salsa. If you don’t have mango habanero salsa, you can use regular salsa, pineapple salsa, or peach salsa. All would be DELISH!

Shredded purple cabbage: I had leftover shredded cabbage in my fridge. I like to prep at least half a purple cabbage with my food processor almost every week. If I don’t use it up, I’ll pickle it using this recipe. Don’t have purple cabbage? You can also use green cabbage, romaine lettuce, spinach, or arugula.

Lime Crema: I love the creaminess of homemade Greek yogurt lime crema. It’s so tasty and adds a little extra protein. If you don’t feel like making it or can’t find it in the store, you can substitute it for sour cream and fresh squeezed lime juice or a sriracha aioli.

How to Make These Fish Taco Bowls

A brown rimmed plate is filled with cooked brown rice.

If not already made, cook rice according to package directions (approximately 1 cup dry). Make mango salsa and set aside

A small reddish-brown bowl is filled with a white sauce. There is a small silver spoon in the bowl.

In a small bowl, whisk together the yogurt, lime juice, water, garlic, and salt. Season with more salt to taste. If necessary, add more water, 1 teaspoon at a time, to thin out until a desired consistency is reached.

A pink and white tiled plate has a filet of white fish on it. The fish is covered in red-brown cajun seasoning.

Make the fish: Pat the fish dry. Sprinkle both sides with salt and pepper then coat with cajun seasoning.

A zoomed in image of a black cast iron pan. There is browned minced garlic in the pan. On top of the garlic is a filet of white uncooked cod with red-brown cajun seasoning all over it.

In a large cast iron pan, heat the oil over medium-high heat. Add the garlic and cook until fragrant, 2 to 3 minutes. Add the seasoned fish and cook one side until brown, 3 to 4 minutes.

A zoomed in image of a black cast iron pan. There is fully browned garlic and cajun seasoing stuck to the pan. In the middle is pan-seared cod. The cod is starting to flake apart and the cajun coating is blackening.

Flip the fish and cover the pan. Cook through until the fish is opaque and flakes easily with a fork, approximately 2 to 3 more minutes.

A white bowl is in the center of the photo. It is filled with brown rice, purple cabbage, mango habanero salsa, and cajun cod. The dish is topped with a drizzle of white sauce and cilantro.

To assemble, divide warm rice between bowls, top cabbage, fish, mango salad and finish with lime crema. Enjoy!

Mistakes and Fixes

This recipe involves pan-searing white fish, prepping mango salsa, and making lime crema. There are a few mistakes that can come up when first making it. Here are some of the most common mistakes and how to avoid or fix ‘em.

Over crowded cast iron pan: You want the fish to have a seared outside and juicy inside. To do this, you want to make sure there is room for the fish to sear. If the pan is overcrowded, the fish will begin to steam and won’t get that crispy crust you want. To avoid this, I recommend cooking the fish in batches.

Overcooked fish: It is very easy to overcook fish which will result in dry fish. Keep a close eye on the fish and remove from heat as soon as it’s opaque and flakes easily with a fork.

Super spicy mango habanero salsa: Habanero peppers are 100 times spicier than jalapeños. If you’re sensitive to spicy foods, try making the salsa with jalapeños or skipping it altogether. If you’ve already made the salsa and are finding it quite spicy, add more mango or lime juice to the salsa. This will help dilute it. Also, use it sparingly in the bowl and add more lime crema to balance out the heat.

Thick lime crema: You want to be able to drizzle the lime crema across the bowl. The thickness of the lime crema depends on the milk fat percentage of the yogurt. If you’re finding it’s too thick, thin it out with more warm water or lime juice.

A zoomed in photo of a fish taco bowl. There is shredded purple cabbage, pieces of cajun cod, diced mango, lime crema drizzle, and cilantro.

Nutritional Benefits of This Cajun Fish Taco Bowl

White fish: Cod, halibut and tilapia, while different fish all have similar nutrition profiles. All 3 are rich in B12 which helps us build red blood cells and DNA. They all contain approximately 30-35% of your recommended daily intake of B12. They also provide you with phosphorus and selenium. Phosphorus is the mineral that our bones and teeth are made out of and selenium also helps make and protect our DNA.

They all nourish you with Omega-3s although they differ in the amount you get. Omega-3s are more common in fattier fish like salmon and trout. Out of the three fish listed here, halibut provides you with the most Omega-3s (approximately 750 mg-1 g per serving) while cod and tilapia are on the lower end (approximately 210-225 mg per serving).

Mango habanero salsa: Rich in vitamins and antioxidants, the mango salsa adds a dose of vitamin C, vitamin A, and fiber to this recipe. It also complements the spiciness of the Cajun fish adding a natural sweetness.

Lime crema: The Greek yogurt in the lime crema is packed with probiotics (which is great for gut health), protein, and calcium.

A hand is holding a white bowl. In the background are slices of lime, another taco bowl, and a bowl of lime crema. The main bowl in focus is filled with cabbage, cajun cod, lime crema, brown rice, mango, and cilantro.

How to Meal Prep The Recipe

This is one of those recipes that came together because I had meal prepped. By combining batch prep recipes with ingredient prep, I was able to make this in 5 minutes. Talk about time saving.

Ingredient Prep:

Shred cabbage: Shred ½ – 1 purple cabbage with a food processor and store in a sealable bag or container. Use throughout the week in this recipe, salads, bowls or make quick pickles to add a boost of flavor to a dish

Cook rice: I like to batch prep my grains for 2-3 meals and use it in meals throughout the week. Rice triples in size so cook 2-3 cups of rice and use throughout the week.

Batch Prep:

Cajun cod: Double the Pan-Seared Cajun cod recipe. Enjoy hot with a salad (I like it with the fresh mango and cucumber salad) and use the leftovers for this recipe!

Mango habanero salsa: Double or triple this recipe and enjoy as a snack throughout the week. This salsa is delish so make sure to save enough to enjoy as a topping in this salad.

Two white bowls are the focus of the image. There is also a small bowl of lime slices in the lefthand top corned and a small bowl of white lime crema in the bottom right hand/ The bowls are filled with brown rice, mango and habanero salsa, purple cabbage, cajun cod, lime crema and cilantro.

How to Incorporate It Into A Weekly Meal Plan

This recipe uses similar ingredients as other recipes on the blog. So I included a sample meal plan to save you time in the kitchen.

If you’re new to meal prep, read this blog post all about meal prep and then see how you can plan your week and grocery shop around these recipes!

Sunday Prep

Preheat your oven to 400°F
On the cutting board – Cut cauliflower into florets
Oven – Roast chickpeas & cauliflower
Back to Cutting board – Destem and cut kale
Make mango habanero salsa – Cube mango, mince cilantro, mince small onion, and mince habanero (add in the lime juice and honey)
Food processor – Shred cabbage and carrots
Sauces – Prep the kale caesar salad dressing, tahini dressing, & lime crema

Store veggies and chickpeas in resealable containers (I like these containers and these bags) and the sauces in mason jars (like these).

Day 1: Kale Caesar Salad (double the recipe)

Day 2: Pan-seared Cajun Cod (double the recipe and store half in a sealable container in the fridge for day 4) with Leftover Kale Caesar Salad

Day 3: Buddha Bowl with Tahini Dressing (Substituting the yam for roasted cauliflower to minimize food waste and prep time)

Day 4: Cajun Fish Taco Bowls with Mango Habanero Salsa

Day 5: Crispy Chickpea and Cauliflower Tacos (I recommend substituting the arugula for purple cabbage, carrots, and/or kale, this will minimize food waste)

Do you like these sample meal plans? Let me know in the comments below!

An overhead image of a table. At the top of the image is half of a 5 ounce red bowl. There is white lime crema in it. To the right is another 5 ounce bowl with green lime slices in it. To the right of the lime bowl, is a white small serving bowl, it is filled with purple cabbage, mango, rice, cajun fish and topped with cilantro and lime crema.

How to Take this Bowl to the Next Level

Like with any of my recipes, this is just a template. There is so much you can ADD to these bowls to make them delicious.

Here are a few ideas to get you started:

Kick it up a notch: Want a little more heat, try stirring in minced jalapeno or habanero into your nice. I also like adding some chili flakes to the lime crema for an extra kick of spice.

Pump up the greens: Want some more greens on your plate? Throw some spinach or kale into these bowls for an extra boost of iron and vitamin C.

More veggies: This can be the ultimate kitchen sink recipe. Before making these, look at your fridge and see what’s in there. Add any veggies that are starting to go. Cucumbers, peppers, tomatoes are all ingredients that you can add to this dish for an extra boost of nutrition (plus less food waste!)

If you make this 20 Minute Cajun Fish Taco Bowl, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo

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