clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
low FODMAP vistaco's met tilapia in een blauw witte kom

Low FODMAP fish tacos

  • 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

Keywords: FODMAP, gluten-free, lactose-free, tacos, fish, tilapia