A deep plate with four low FODMAP fish tacos

Low FODMAP fish tacos

I usually make my tacos with meat, such as minced meat or chicken and I recently also made vegetarian tacos but I actually never thought about making tacos with white fish.

Until I heard somebody describe how amazing fish tacos are. I knew: I have to try this too. I made delicious low FODMAP fish tacos with tilapia fillet.

Fish tacos are usually made with soft corn tortillas. I wanted to use corn tortillas too, but unfortunately, I could not find them anymore in the supermarkets in the Netherlands.

They usually had them in the gluten-free isle, but not anymore. Therefore, I choose to use hard-shell tacos. If you have gluten-free corn tortillas available, you can use these too.

Love taco’s? Then make sure to check out the other taco recipes on my blog too:

I must say, even though I was a bit sad that I couldn’t find the soft tortillas, I love hard shell tacos too. They give a nice crunch to the dish!

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low FODMAP vistaco's met tilapia in een blauw witte kom

Low FODMAP fish tacos

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  • Author: Karlijn
  • Total Time: 30 min
  • Servings: 2 1x
  • Diet: Gluten Free


Low FODMAP fish tacos with tilapia fillet, pico de gallo and a homemade avocado sauce. Very fresh! Gluten-free and lactose-free.


  • 68 taco’s
  • 200250 g tilapia fillet

For the pico de gallo

  • 2 tomatoes, diced*
  • ½ jalapeño pepper
  • Fresh cilantro
  • Juice of ½ lime
  • 1 tsp olive oil
  • Optional: 2 stalks of spring onion, the green part

For the marinade

  • 1 tbsp sunflower oil
  • 1 splash of lime juice
  • ½ tsp smoked paprika powder
  • A pinch of cayenne pepper
  • Pepper and salt

For the sauce

  • 2 tbsp thick lactose-free yoghurt
  • ¼ avocado**
  • A splash of lime juice
  • Pepper and salt


  1. If you use frozen tilapia, make sure it is thawed before using.
  2. Mix all ingredients for the marinade together in a bowl. Cut the tilapia into pieces and add it to the marinade. Stir together and leave to marinade in the fridge for half an hour.
  3. Dice the tomatoes for the pico de gallo. Deseed the jalapeño pepper and cut it into small pieces. Chop the cilantro.
  4. Put the tomatoes, jalapeño and cilantro into a bowl. Cut the spring onion into small pieces and add it to the bowl.
  5. Squeeze the lime above the bowl. Season with salt and pepper.
  6. Mash the avocado for the sauce. Add it together with the lactose-free yoghurt and a splash of lime juice to a bowl. Stir together. Taste and season with salt and pepper.
  7. Prepare the tacos according to the instructions on the package.
  8. Heat some oil in a pan and fry the tilapia until it is cooked.
  9. Divide the tilapia over the tacos. Add some pico de gallo and top with the avocado sauce. Garnish to taste with fresh cilantro.


*Tomatoes have been retested in 2022 and are now limited low FODMAP up to 65 gram per serving. If you are still in the elimination phase, I advise using a maximum of 65 gram per person. 

**Avocado is limited low FODMAP. 1/8 avocado per person is low FODMAP. If you tolerate avocado well, you can also double the amounts for the sauce (4 tbsp yoghurt, ½ avocado)

  • Prep Time: 30 min
  • Category: Dinner
  • Method: Frying
  • Cuisine: International
low FODMAP fish taco's in a deep dish with cutlery and half a lime next to it

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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