A shortcut for this Fish Taco Bowl: Substitute a mild or medium store-bought salsa for the pico de gallo. Look for one with 150 mg sodium or less per 2 Tbs. serving.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 30 mins
Makes: 4


  • 1½ cups cooked brown rice
  • 1½ cups raw or cooked corn kernels
  • 1 roasted red pepper, diced
  • 2 cups shredded red cabbage
  • 1 Tbs. white balsamic vinegar (or white, red wine, or rice vinegar)
  • 1 cup diced fresh tomatoes
  • ¼ cup diced white onion
  • ½ jalapeño, seeded and minced (optional)
  • ¼ tsp. + ¼ tsp. kosher salt
  • ¼ tsp. chipotle powder or smoked paprika
  • ¼ tsp. ground coriander 
  • ¼ tsp. ground cumin
  • ¼ tsp. freshly ground black pepper
  • 4 tilapia fillets
  • 1 Tbs. extra-virgin olive oil
  • 1 ripe firm avocado, sliced
  • 1 cup tortilla chips
  • 1 lime, cut into wedges or ½ cup Cilantro Lime Vinaigrette


  1. In a medium bowl, toss together the rice, corn, and red pepper. 
  2. In a small bowl, toss the cabbage with the vinegar. (Using a vinegar other than the white balsamic? Add a pinch of sugar.)
  3. Make the pico de gallo: In a medium bowl, toss the tomatoes, onion, and jalapeño with ¼ tsp. salt. 
  4. In a small bowl, mix the chipotle powder, coriander, cumin, black pepper, and the remaining ¼ tsp. salt. Blot the fish dry with a paper towel, then season with the spice mixture. 
  5. In a large nonstick pan over medium heat, heat the oil until shimmering. Sauté the fish until fragrant and very lightly browned, 1-2 minutes. Gently turn the fish over and sauté until cooked through, about 1 minute. Cut or break into bite-sized pieces.
  6. Assemble the bowls: Divide the rice mixture into 4 bowls. Top with the fish, pico de gallo, cabbage, and avocado. Serve with the tortilla chips and the lime wedges or vinaigrette. 

Cilantro Lime Vinaigrette

Makes: about ½ cup or 8 Tbs. 


  • 1 cup loosely packed cilantro leaves and tender stems, roughly chopped
  • ½ jalapeño, seeded and minced
  • 3 Tbs. extra-virgin olive oil
  • 2 Tbs. fresh lime juice
  • ¼ tsp. kosher salt


  1. In a blender, combine all the ingredients and process until smooth. 

Nutrition Information

Per serving (2 cups with lime wedges): 

  • Calories: 470
  • Total fat: 17 g 
  • Sat fat: 3 g
  • Carbs: 52 g
  • Fiber: 9 g
  • Total sugar: 7 g
  • Added sugar: 0 g
  • Protein: 30 g
  • Sodium: 370 mg

Per serving (2 cups with 2 Tbs. vinaigrette):

  • Calories: 560
  • Total fat: 27 g
  • Sat fat: 4.5 g
  • Carbs: 52 g
  • Fiber: 9 g
  • Total sugar: 7 g
  • Added sugar: 0 g
  • Protein: 30 g
  • Sodium: 490 mg

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