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.
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 lime crema in taco bowls. It’s so tasty. 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
If not already made, cook rice according to package directions (approximately 1 cup dry). Make mango salsa and set aside
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.
Make the fish: Pat the fish dry. Sprinkle both sides with salt and pepper then coat with cajun seasoning.
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.
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.
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.
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.
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.
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!
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
Print20 Minute Cajun Fish Taco Bowl
- Total Time: 20 minutes
- Yield: 4 bowls 1x
Description
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.
Ingredients
Bowl
- 3 cups rice, cooked
- 1 cup mango habanero salsa, home-made or store-bought
- 2 cups purple cabbage, thinly sliced
Fish (Note: Can use leftover cajun pan-seared cod)
- 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
Lime Crema
- 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
Instructions
- If not already made, cook rice according to package directions (approximately 1 cup dry)
- If not already made, make mango salsa and set aside.
- 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.
- Pat the fish dry. Sprinkle both sides with salt and pepper then coat with cajun seasoning
- 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.
- 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.
- To assemble, divide warm rice between bowls, top cabbage, fish, mango salad and finish with lime crema. Enjoy!
- Prep Time: 10
- Cook Time: 10
Angela says
I am always looking for quick and easy weekday meals that the whole family will love. Can’t wait to add cajun fish taco bowls to the meal rotation!
Lindsay Pleskot, RD says
So happy to hear this one will be added to the rotation! Hope you enjoy!