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Healthy Fish Taco Casserole - Bright, Fresh, and Easy

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Fish: 1.5 pounds mild white fish (cod, tilapia, or mahi-mahi), cut into 2-inch pieces
  • Corn tortillas: 10–12 small tortillas, quartered
  • Spice blend: 2 teaspoons chili powder, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper
  • Lime: Zest and juice of 1 lime
  • Salsa: 1 cup chunky tomato salsa (mild or medium)
  • Greek yogurt sauce: 3/4 cup plain Greek yogurt, 2 tablespoons mayo or avocado oil mayo, 1 tablespoon lime juice, 2 tablespoons chopped cilantro, pinch of salt
  • Veggies: 1 cup thinly sliced red onion, 1 red bell pepper thinly sliced, 2 cups shredded cabbage (green or purple)
  • Cheese (optional): 3/4 cup shredded pepper jack or Monterey Jack
  • Olive oil: 1 tablespoon
  • Fresh toppings: Extra cilantro, diced avocado, and lime wedges
  • Hot sauce: Optional, to taste

Method
 

  1. Heat the oven: Preheat to 400°F (200°C). Lightly oil a 9x13-inch baking dish or similar casserole dish.
  2. Mix the spices: In a small bowl, combine chili powder, cumin, smoked paprika, garlic powder, onion powder, salt, and pepper.
  3. Season the fish: Pat the fish dry, drizzle with olive oil, sprinkle with the spice blend and lime zest, and toss gently to coat.
  4. Prep the yogurt sauce: Stir together Greek yogurt, mayo, lime juice, cilantro, and a pinch of salt until smooth. Set aside.
  5. Soften the tortillas (optional but helpful): Stack and microwave the tortillas for 20–30 seconds to make them more pliable. Cut into quarters.
  6. Layer 1: Spread half the salsa on the bottom of the dish. Arrange half the tortilla pieces over it, slightly overlapping.
  7. Layer 2: Scatter half the seasoned fish pieces over the tortillas. Add half the sliced onion and bell pepper. Drizzle with half the yogurt sauce.
  8. Layer 3: Add the remaining tortillas, then the remaining salsa, fish, onion, and bell pepper. Dot with the rest of the yogurt sauce.
  9. Top it: Sprinkle cheese on top if using.
  10. Bake: Cover loosely with foil and bake for 12 minutes. Remove foil and bake another 8–12 minutes, until the fish flakes easily and the edges are bubbling. Total time depends on fish thickness; start checking at 18–20 minutes.
  11. Rest: Let the casserole rest for 5–10 minutes so it sets slightly.
  12. Add crunch and freshness: Pile shredded cabbage on top and sprinkle with cilantro. Add diced avocado and a squeeze of fresh lime. Finish with hot sauce if you like heat.
  13. Serve: Scoop into bowls and add extra lime wedges on the side.