These healthy salmon tacos are both delicious and guilt-free. Make these as part of a healthy midweek meal plan, and better still, you can prep the components of the recipe a day or two in advance, and simply assemble them when you come to serve.
What can you serve them with?
These tacos are really a meal on their own, with a solid balance of protein, carbs and veg. However, if you want to create a more substantial spread then you can serve them with some grilled corn on the cob, a crisp green salad or some roasted vegetables.
Are tacos bad for you?
Restaurant tacos are often filled with fatty meats, creamy sauces and cheese. It’s no wonder they have gained a bad reputation. However, tacos can be a healthy addition to a balanced diet, if you use the right ingredients.
These tacos use heart-healthy fish, a nutritious salsa made from cucumber and tomatoes and a dressing made with low-fat yogurt. The salmon is also baked rather than fried in extra fat. While they are healthy, they really compromise on nothing in the taste department – with flavoursome Chinese 5 spice and lemon juice to add a warm and tangy depth to the dish.
Can you make them in advance?
You can make the components of this recipe in advance, store them separately in the fridge and then assemble when you are ready to eat. If you want your salmon to be super fresh then you can cook that just before eating, but it works perfectly fine to cook in advance and keep in the fridge.
For these healthy salmon tacos you’ll need the following: (for the full recipe see the printable recipe card below)
- Salmon – skin on or off are both fine
- Chinese 5 spice – not exactly traditional with tacos but it goes super well with fish!
- Tortillas – corn-based tortillas are more traditional for tacos, but I prefer flour. Use small or medium sized depending on how big you want them to be
- Avocado – diced
For the salsa:
- Cucumber – diced into small pieces
- Tomato – cut into quarters, seeds removed and then diced into small pieces
- Red onion – diced
- Olive oil
- Red wine vinegar
- Fresh coriander – finely chopped
For the yogurt dressing:
- Low-fat natural yogurt
- Fresh mint leaves
- Lime juice
If you don’t have Chinese 5 spice then you can use other spice(s) instead. A mixture of cumin, paprika and dried thyme works well. Or you can use some fresh, chopped dill.
You can use fat-free Greek yogurt instead of natural yogurt if you prefer
Top lazy tip – mix some mint sauce into the yogurt instead of using fresh mint
How to make them
Preheat the oven to 200C / 400F. Pat the salmon dry with some kitchen towel and then place on a baking tray lined with baking paper (skin side down if you are using a piece with skin). Rub the 5 spice mixture and some salt and pepper into the flesh. Place in the oven for 15 minutes.
Next prepare the salsa. Make sure that the tomato, onion and cucumber are finely chopped and then combine in a bowl. Mix in the olive oil and red wine vinegar to bind everything together and season to taste.
Make the yogurt dressing by combining the yogurt, finely chopped mint and lime juice in a bowl. Set aside.
Dice the avocado into small chunks. Once the salmon is cooked leave it to rest for a few minutes and then use two forks to shred into big flakes. Transfer into a serving bowl.
Heat the tortilla wraps in the microwave for around 15 seconds. Place the yogurt dressing, salsa, flaked salmon and tortilla wraps on the table and allow people to assemble their own tacos.
Products that work well for this recipe:
Veggi storage containers
These healthy salmon tacos are served with a light cucumber and tomato salsa and a minty yogurt dip. They are delicious, healthy and great for lunch or dinner.
The default recipe serves 1
- 1 salmon fillet – around 100g / 3.5oz
- 1/2 tsp chinese 5 spice
- 2 tortillas – small or regular sized – either corn or flour-based
- 1/2 avocado – diced
For the salsa:
- 1/3 cucumber (around 40g / 1.4oz), deseeded and diced
- 1/2 large tomato (around 100g / 3.5oz), cut into quarters, seeds removed and then diced into small pieces
- 1/4 red onion (around 20g / 0.7oz) – diced
- few sprigs of coriander, finely chopped
- 1/2 tsp olive oil
- 1/2 tsp red wine vinegar
For the yogurt dressing:
- 2 tbsp / 40g low-fat natural yogurt
- around 10 fresh mint leaves
- 1 tsp lime juice
- Preheat the oven to 200C / 400F. Pat the salmon fillet dry with some kitchen towel and then place on a baking tray lined with baking paper. If you are using skin-on salmon then place it skin down. Scatter the 5 spice powder over the flesh and season well and rub it in. Place in the oven for 15 minutes
- Next, make the salsa. Mix together the cucumber, tomato and onion in a large bowl. Place the coriander over the top and then pour over the olive oil and vinegar. Combine everything together to bind. Transfer to a serving plate
- Now make the yogurt dressing. Combine the yogurt, mint and lime juice in a bowl and set aside.
- Once the salmon is cooked remove it from the oven and leave to rest for around 5 minutes. Flake into large pieces with 2 forks and place it onto a plate.
- Warm the tortillas in the microwave for around 15 seconds. Place everything on the table – the salsa, yogurt dressing, salmon, tortillas and diced avocado and let people serve themselves.
If you don’t have Chinese 5 spice you can get creative with other spices – cumin, dried thyme and paprika are all good options.
You can use fat-free Greek yogurt instead of natural yogurt if you prefer.
For a quick and lazy shortcut, use mint sauce mixed with the yogurt rather than fresh mint.
If you have leftover avocado then drizzle it with some lemon juice and wrap tightly with clingfilm which will help to stop it turning brown. Leave the stone in the half you keep which also helps.
- Category: Dinner
- Method: Bake
- Cuisine: Mexican
- Serving Size: 1
- Calories: 450
- Fat: 19g
- Carbohydrates: 38g
- Protein: 28g
Keywords: tacos, salmon tacos, salmon, mexican, lunch, dinner, cucumber salsa, healthy