Creamy oil free dressing compliments almost any seafood dish. Drizzle this creamy avocado fish taco sauce on tacos, fish, poultry, pasta or salads for a punch of zesty healthy flavor!
It is just as good as this southwest dipping sauce and is perfect on your favorite seafood recipe and fish tacos, or spooned over blackened rockfish.
Quick Look
- 🕒 Prep Time: 5 minutes
- 🍽️ Makes: 1 ½ cups
- ⚡ Calories: 406kcal for the full batch
- 🥣 Ingredients: 7 (avocado, Greek yogurt, water, cilantro, lime, garlic, pink salt)
- 🧈 Oil free, no mayonnaise and no sour cream
- 🌶️ Flavor Profile: Bright lime and cilantro over creamy avocado, with an optional splash of chipotle heat
- ✋ Difficulty: Everything goes in the blender at once.
Quick Answer
Blend 1 avocado, ½ cup non-fat Greek yogurt, 1 cup water, 2 cups cilantro with stems, the juice of half a lime, 1 large garlic clove and ½ teaspoon pink Himalayan salt in a blender or food processor until smooth. Add 1 to 2 splashes of chipotle sauce if you want heat. It makes about 1 ½ cups and takes 5 minutes, with no oil, mayonnaise or sour cream. Serve it over fish tacos, blackened fish or salad.
Jump to:
I have been wanting to make a creamy oil free salad dressing for a while now that could be used as a dip or sauce for our tacos. We make tacos A LOT. Vegetarian tacos, Greek tacos, chicken tacos, fish tacos, quinoa tacos, you name it, we eat it! A taco, wheat or corn tortilla deliciously folded and stuffed with filling is our favorite quick and easy dinners. It's effortless and cheap to make.
Why This Recipe Works
Click to see the technique science
- Avocado replaces the oil. The fat in a ripe avocado gives you a creamy pourable dressing with no olive oil, mayonnaise or sour cream in it at all.
- Greek yogurt adds tang and protein where a restaurant sauce would use crema.
- Stems and all. Two cups of cilantro with stems is what makes the sauce green and grassy instead of pale.
- Water thins it to order. One cup pours like a dressing; use less and it scoops like a dip.
- Lime does double duty, brightening the flavor and slowing the avocado from browning.
Why You'll Love This Sauce
- Five minutes and one blender.
- Oil free, with no mayonnaise and no sour cream.
- Goes on everything. Tacos, fish, poultry, pasta or salads.
- Kid approved. Curren loves to eat this avocado fish taco sauce with a spoon like a bowl of pudding.
- Doubles as a dip next to guacamole, simple nachos and chicken tortilla soup.
Key Ingredients
- 1 avocado, ripe, for the creaminess that replaces the oil.
- ½ cup non-fat Greek yogurt for tang and protein.
- 1 cup water to thin it to a pourable sauce.
- 2 cups cilantro with stems, the stems carry most of the flavor.
- Juice of ½ lime. I make my version with lots of lime and use less salt.
- 1 large garlic clove and ½ teaspoon pink Himalayan salt.
- 1 to 2 splashes of chipotle sauce, optional. Add a splash of chipotle or habanero for a bit of heat if you choose!
- Equipment: a blender or food processor.
Full recipe ingredients and measurements are in the recipe card below.
Variations and Swaps
- Dip instead of drizzle: use half the water and it scoops like a dip for chips and air fryer potato wedges.
- Dairy-free: swap the Greek yogurt for a plain unsweetened coconut or almond yogurt.
- Spicy: a splash of chipotle or habanero, or a whole chipotle in adobo for smoke.
- Herb swap: half cilantro and half parsley if cilantro is not your thing.
- Salad dressing: thin it further with water and lime and pour it over a taco salad.
How to Make Creamy Avocado Fish Taco Sauce
1Halve the avocado and scoop the flesh into a blender or food processor. Add the Greek yogurt, water, cilantro with stems, lime juice, garlic clove and pink salt.
2Blend all ingredients until smooth. Add a splash or two of chipotle sauce for heat if you like, and blend again.
3Serve over fish tacos, blackened fish, or salad. Curren loves to eat it with a spoon like a bowl of pudding, so I had to make a giant batch!
As always, be sure to check out the full recipe details in the recipe card below.
Expert Tips
- Use the stems. Two full cups of cilantro with stems is what gives the sauce its color and punch.
- Add the water last. Blend everything else first, then pour in water until it runs off the spoon the way you want.
- Taste before the salt. I make my version with lots of lime and use less salt.
- Press and chill. Store it with plastic wrap pressed right onto the surface so the avocado does not brown; it keeps 2 days in the fridge.
- Make a giant batch. It goes fast, and it is just as good on burgers or a rice bowl the next day.
- Measuring as you go? My ounces in a cup chart sorts the cups and ounces out, and teaspoons in a tablespoon covers the smaller spoons.
Serving Ideas
Chase picked dinner out on Thursday evening. He is my extreme seafood lover so we made blackened rockfish and topped it off with this amazing fish taco sauce. This sauce would be just as delicious on cod, salmon, lobster, tilapia, shrimp or steak filet fish such as halibut and swordfish. Our rockfish was just begging for this creamy avocado and cilantro dressing to add some pizzazz to it.
I think you will just love this fish taco sauce recipe! It is so healthy and easy and tastes great on anything. Spread it over toast, quinoa bowls, rice, as a salad dressing or dip for chips and fries. It is right at home next to healthy chicken enchiladas, a vegetarian burrito bowl, Mexican stuffed peppers or a bowl of crockpot taco chicken chili.
Some days when I ask Chase to help me in the kitchen he says "he can't, he's too busy." I think that is a four year old term for "I don't know how or feel confident." So we blast some music and create the impossible (in his mind), together. He dresses up dinner with sauces and garnishes, mixes ingredients, and now has the chore to set the table. Kitchen time is our memorable family time. Chase put the cilantro, lime, garlic and salt in the blender and helped me to drizzle and dress our fish dinner in the avocado cream sauce.
Fish Taco Sauce FAQs
This one is made of avocado, non-fat Greek yogurt, water, cilantro with stems, lime juice, a garlic clove and pink Himalayan salt, with an optional splash of chipotle sauce. There is no oil, mayonnaise or sour cream in it.
About 2 days. Store it in an airtight container with plastic wrap pressed directly onto the surface of the sauce so the avocado does not brown.
Yes. Swap the Greek yogurt for a plain unsweetened coconut or almond yogurt. The avocado is doing most of the work, so the texture barely changes.
This sauce would be just as delicious on cod, salmon, lobster, tilapia, shrimp or steak filet fish such as halibut and swordfish. We first made it for blackened rockfish.
Use half the water. Blend it thick and it scoops like a dip for chips, fries and vegetables instead of pouring like a dressing.
Yes, that is how it started. Thin it with a little more water and lime and pour it over a taco salad, quinoa bowl or greens.
Creamy Avocado Fish Taco Sauce
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Ingredients
- 1 avocado
- ½ cup non-fat Greek yogurt
- 1 cup water
- 2 cups cilantro with stems
- ½ lime juice
- 1 garlic clove large
- ½ teaspoon pink Himalayan salt
- 1-2 splashes of chipotle sauce optional
Instructions
- Blend all ingredients in a blender or food processor until smooth. Serve over fish tacos, blackened fish, or salad.
Scott Fenwick says
I made this tonight and put it on blackened fish tacos. My wife and I both loved it and will have it again and try it on different dishes.
Thank you, Scott
Danielle Fahrenkrug, Certified Health & Nutrition Life Coach says
You are welcoome! So glad you love this recipe!
Keith @ How's it Lookin? says
Looks great. I love trying new sauces, thanks for sharing