Simple Air Fryer Fish Tacos (Low FODMAP, Dairy-Free, Gluten-Free Options)

Ingredients

• 454 gmild white fish fillets, such as haddock, cod or tilapia, thawed if frozen
• 15 mlgarlic-infused olive oil
• to tastesea salt and freshly ground black pepper
• as neededavocado oil cooking spray, or your preferred cooking spray, if food tends to stick to the air fryer pan
• 60 mlavocado oil mayonnaise, or your preferred mayonnaise
• 5 mlhot sauce, low FODMAP if needed
• 5 mllime juice
• ⅛ teaspoon (about 0.6 ml), or to tastesea salt
• ¼ teaspoon (about 1.25 ml) pure maple syrup or ⅛ teaspoon (about 0.6 ml) liquid stevia, or another sweetener to tastesweetener
• 1 cup (about 35 g)romaine or green leaf lettuce, or your favourite greens, chopped
• ½ cup (about 55 g)carrot, coarsely shredded
• ½ cup (about 58 g), optionalradish, coarsely shredded
• 4spring onions, green tops only, chopped
• 8 smalltortillas to suit your dietary needs, warmed in a microwave if desired
• a few extra cupslettuce, chopped, if making a fish taco salad instead of using tortillas

Instructions

1. 1

   Preheat the oven

   Preheat the air fryer or oven to 204°C. Line a baking sheet with parchment paper or a silicone baking mat.

2. 2

   Season the fish

   Pat the fish dry with paper towels and place it on the prepared baking sheet. Brush both sides with garlic-infused olive oil and season with sea salt and freshly ground black pepper to taste. Leave it at room temperature while you prepare the other ingredients.

3. 3

   Mix the spicy mayo

   Whisk the mayonnaise, hot sauce, lime juice, sea salt and maple syrup or liquid stevia in a small bowl. Taste and adjust the hot sauce, lime juice, salt and sweetener as you like. Cover and refrigerate until serving.

4. 4

   Prepare the toppings

   Prepare the lettuce, carrot, radish and spring onions, then arrange them in serving bowls.

5. 5

   Air fry the fish

   If food tends to stick to your air fryer pan, spray it with cooking spray. Arrange the fish in a single layer without the fillets touching. Air fry for 6–8 minutes, turning halfway through with a spatula; you can check the temperature at this point. Cook until the thickest part reaches 63°C on an instant-read thermometer. You may need to cook in batches, depending on the size of your air fryer. Transfer the fillets to a large plate and break them into pieces with a spatula.

6. 6

   Bake the fish

   Alternatively, bake the fish on the centre oven rack for 12–15 minutes, until the thickest part reaches 63°C on an instant-read thermometer. Use a spatula to transfer the fillets to a large plate covered with paper towel, then break them into pieces.

7. 7

   Assemble the tacos

   Spoon the fish into the tortillas and top with lettuce, carrot, radish if using, and spring onions. Drizzle with spicy mayo and serve. For extra flavour, add chunky Instant Pot salsa or jalapeño pineapple salsa.

What are fish tacos?

Fish tacos are a Mexican-inspired way to serve fish with fresh toppings, often wrapped in tortillas. This version keeps the fish mild and simply seasoned, while a lime-spiked spicy mayo brings richness and heat.

Air frying makes the fish convenient for a quick meal, and the oven method offers a useful alternative. The crisp vegetables add contrast without needing a complicated topping preparation.

Nutrition and macros by portion

The nutrition label shows one serving as written: 304 calories, 19g protein, 34g carbs, 12g fat.

The tortillas and vegetables provide most of the carbohydrates, while the mayonnaise and olive oil contribute much of the fat. Fish is the main source of protein. For a more filling plate, serve the tacos with an extra portion of vegetables or a side salad.

Choosing the fish

Mild white fish: Haddock, cod and tilapia are suggested choices. Use fillets of similar thickness so they cook at a similar pace.

Thaw and dry: If the fish is frozen, thaw it first and pat it well with paper towels. Drier surfaces help the oil and seasoning coat the fillets evenly.

Seasoning and spicy mayo

Garlic-infused oil: It carries the salt and pepper across the fish while adding flavour. Brush both sides rather than pouring extra oil over the fillets.

Taste the sauce: The mayo combines hot sauce, lime, salt and a little sweetener. Adjust those ingredients before chilling it so the balance suits your taste.

Getting the fish right

Single layer: In the air fryer, leave space between fillets and cook in batches if needed. Crowding can make it harder for the fish to cook evenly.

Temperature cue: Check the thickest part with an instant-read thermometer and cook to 63°C. The recipe gives a time range, but fillet size and cooking equipment can affect how long the fish takes.

Fresh toppings and texture

Crunchy vegetables: Chopped lettuce, shredded carrot and radish give the soft fish a fresh, crisp contrast. Spring onion greens add a mild savoury note.

Warm tortillas: Warm them in the microwave if desired, then fill just before serving so they stay pliable and the toppings retain their texture.

Serving ideas

Build at the table: Put the fish, vegetables and sauce in separate bowls so everyone can assemble their own tacos. Add salsa if you want another layer of flavour.

Tortilla-free option: Replace the tortillas with a few extra cups of chopped lettuce and use the spicy mayo as a dressing for a fish taco salad.

Recipe notes & tips

• Thaw frozen fish fully before seasoning it.
• Pat the fillets thoroughly dry before adding the oil.
• Leave room around the fish in the air fryer, cooking in batches if necessary.
• Check the centre of the thickest fillet with an instant-read thermometer.
• Prepare the spicy mayo and toppings while the fish cooks.
• Warm the tortillas just before assembling if you want them soft and flexible.

Variations

• Make a salad: Replace the tortillas with extra chopped lettuce and use the spicy mayo as dressing.
• Change the fish: Use haddock, cod or tilapia, choosing fillets of similar thickness.
• Adjust the heat: Add more or less hot sauce to the mayo to suit your preference.
• Skip the radish: Leave it out or add more of the other vegetables.
• Add salsa: Top the tacos with chunky salsa or jalapeño pineapple salsa.
• Choose compliant tortillas: Use tortillas that meet your dietary needs, including gluten-free or low-FODMAP options if required.

Common mistakes to avoid

• Wet fish: Excess moisture can make seasoning less even; pat the fillets dry with paper towels.
• Crowded air fryer: Fillets that touch may cook unevenly; use a single layer and cook in batches.
• Guessing doneness: Cooking time can vary with fillet thickness; check for 63°C at the thickest part.
• Overcooking the fish: Dry, flaky fish can result from leaving it in too long; begin checking towards the stated time range.
• Filling tortillas too early: Warm tortillas can become soggy under the toppings; assemble close to serving.
• Unbalanced mayo: Too much heat or acidity can dominate; taste and adjust the sauce before chilling.

How to store

Refrigerate leftover fish, toppings and spicy mayo separately in covered containers and use within 2 days. Reheat the fish gently in an oven or air fryer until hot, and assemble with fresh tortillas and toppings; keep the lettuce and sauce cold.

Frequently asked questions