Parmesan-Crusted Fish Taco Salad

  • Author: Mandy Pagano
  • Prep Time: 30 minutes
  • Cook Time: 20 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings
  • Category: salad, pescatarian, fish, lent
  • Method: Stovetop


Some of the elements in this dish are inexact in measurements, due to the nature of breading. I will give my best estimates on how much will be used, but you may use a little more or less than the amounts I’ve suggested. As long as it’s close, the macros will be fairly consistent.


For the dressing:

  • 1 c (8 fl oz/237 ml) sour cream
  • zest and juice of 1 lime
  • 1 tbsp Dijon mustard
  • 2 cloves garlic, minced
  • 1/2 tsp dried dill
  • 1/4 tsp sea salt
  • 1/4 tsp ground black pepper

For the fish:

  • 1 lb (16 oz/ 454 g) catfish fillets (or your favorite white fish), sliced into 1″ chunks
  • 2 tbsp (approx. 1/2 oz/ 14 g) coconut flour
  • 1/2 c (approx. 1 3/4 oz/ 50 g) Parmesan cheese, finely grated
  • 1 tsp Cajun seasoning, divided
  • 1-2 eggs, large
  • 1-2 tbsp heavy cream
  • avocado oil to fry, enough to fill about 1/4″ of the bottom of a skillet

For the salad:

  • 1 lb (16 oz/ 454 g) bag shredded coleslaw vegetables (raw cabbage mixture)
  • 2 large radishes, rinsed well and thinly sliced
  • 1 oz (57 g) red onion, thinly sliced into strips
  • 2 scallions, thinly sliced
  • cilantro to garnish, if desired


For the dressing:

  1. Mix all dressing ingredients well and refrigerate in an airtight container until ready to serve.

For the fish:

  1. In a wide, shallow bowl or on a plate, stir together the coconut flour and 1/2 tsp Cajun seasoning.
  2. In a wide, shallow bowl, mix together egg and heavy cream to make an egg wash.
  3. In a wide, shallow bowl stir together the Parmesan cheese and remaining Cajun seasoning.
  4. To bread the fish, dredge a piece lightly in the coconut flour. This will be a light dusting, so shake off any excess.
  5. Next, dip your fish piece into the egg wash and allow any excess to drip back into the bowl.
  6. Finally, dredge the fish in the Parmesan mixture, letting any excess shake back into the bowl, and set aside. Repeat with each piece of fish until it’s all breaded and let stand on a plate while you heat your oil.
  7. In a large skillet, heat avocado oil over medium-high until a drop of water pops and sizzles.
  8. Add a few pieces at a time to fry, being careful not to crowd the pan. Pan fry the first side for 3 minutes or so, or until the bottom is golden brown and solidified.
  9. Flip the fish and continue to fry on the second side until it is golden brown and uniform, and the fish is cooked through. This will not take long, as the smaller pieces of fish will cook through very quickly. If the breading starts browning too quickly, turn the heat down to medium and continue.
  10. Remove to drain on paper towels and repeat the frying process with the remaining fish in batches.

For the salad:

  1. Toss together all vegetables.
  2. Divide the mixed salad between six plates and top with equal portions hot fried fish and dressing to serve.
  3. Garnish with fresh cilantro, if desired.
  4. Enjoy!


Per serving: 252 cal, 19.9 g protein, 14.7 g fat, 10.8 g carbs, 2.9 g fiber, 7.9 g NET carbs

Keywords: lent, fish, fish fry, pescatarian, fish taco, taco salad