Grilled Fish Sandwich with Slaw & Tzatziki

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When I think about my ideal summer lunch, I immediately crave this grilled fish sandwich with slaw & tzatziki. It’s light, fresh, and full of the bright, zesty flavors that make warm-weather meals feel extra special. This sandwich is my go-to for patio lunches, beach day picnics, or even a quick dinner that doesn’t weigh me down. With flaky grilled white fish, a crunchy cabbage slaw, and cool cucumber tzatziki—all nestled in a soft toasted bun—it hits every note: savory, tangy, crisp, and creamy.

This grilled fish sandwich isn’t just about taste—it’s about that perfect balance between nutrition and indulgence. The slaw brings crunch and a vinegar tang, the tzatziki adds a creamy herbal coolness, and the grilled fish delivers protein and that charred, smoky depth only summer grilling can achieve. It’s healthy, satisfying, and endlessly customizable, making it a favorite in my home.

I love that I can enjoy this sandwich as a light lunch or build it into a full dinner with some crispy sweet potato wedges or a fresh avocado corn salad. It’s the kind of recipe that feels special enough for entertaining but simple enough to throw together midweek. The Mediterranean-inspired ingredients keep things bright and balanced, and everything comes together in under 30 minutes—exactly what I want during grilling season.

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Grilled Fish Sandwich with Slaw & Tzatziki

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Sam

This grilled fish sandwich is a perfect fusion of bold, fresh, and light. Topped with crunchy slaw and creamy tzatziki on a toasted bun, it's a satisfying, protein-packed lunch or dinner that delivers on flavor and nutrition—perfect for summer meals or clean eating goals.

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Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Course Lunch

Cuisine American Grill, Mediterranean-Inspired

Servings 4 servings

Calories 420 kcal

Ingredients

  

For the Fish:

• 4 tilapia fillets or other white fish like cod or mahi-mahi
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt & pepper to taste
• Lemon wedges for serving

For the Slaw:

• 2 cups shredded green cabbage
• 1 cup shredded carrots
• 2 tablespoons apple cider vinegar
• 1 tablespoon honey
• 1 tablespoon olive oil
• Salt & pepper to taste

For the Tzatziki:

• 1 cup plain Greek yogurt
• ½ cucumber finely grated
• 1 clove garlic minced
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh dill
• Salt to taste

For Assembly:

• 4 whole wheat sandwich buns
• Extra dill cucumber slices, or microgreens (optional)

Instructions

 

• Step 1: Make the Tzatziki

  In a bowl, combine Greek yogurt, grated cucumber, garlic, lemon juice, dill, and salt. Stir well and refrigerate while you prepare everything else.
• Step 2: Prep the Slaw

  Toss shredded cabbage and carrots in a large bowl with vinegar, honey, olive oil, salt, and pepper. Set aside to marinate while you grill.
• Step 3: Season the Fish

  Brush fillets with olive oil and season with garlic powder, paprika, salt, and pepper.
• Step 4: Grill the Fish

  Preheat your grill (or grill pan) to medium-high. Grill fish for 3–4 minutes per side, or until opaque and flaky. Squeeze lemon over the top after removing from heat.
• Step 5: Assemble the Sandwiches

  Toast the sandwich buns if desired. Spread a generous layer of tzatziki on the bottom bun, top with grilled fish, a scoop of slaw, and optional cucumber slices or dill. Add the top bun and serve.

Notes

Chef’s Secret Tips for the Best Grilled Fish Sandwich with Slaw and Tzatziki

1. Choose the Right Fish for Grilling: Opt for firm, flaky fillets like grilled cod, mahi-mahi, or halibut. They hold together beautifully on the grill and soak up the flavors of your marinade. For an easy fish sandwich recipe, cod is a go-to—it’s mild, affordable, and grill-friendly.

2. Use a Marinade with Lemon and Olive Oil: Before grilling, marinate your fish in a mix of lemon juice, garlic, olive oil, and a touch of dill for about 20–30 minutes. It enhances the flavor and helps prevent the fish from drying out. This method works well for mediterranean fish sandwich recipes where fresh herbs are key.

3. Grill Over Medium-High Heat and Use a Fish Basket: Prevent sticking and crumbling by brushing the grill grates with oil and using a fish basket. This technique gives you those perfect sear marks while keeping your healthy grilled fish burger intact.

4. Toast the Buns for Texture: Brush your buns lightly with olive oil or butter and grill them cut-side down for 1–2 minutes. The added crunch makes your sandwich stand out—and helps absorb some of the moisture from the creamy tzatziki sauce without getting soggy.

5. Balance the Slaw: Make your crunchy slaw ahead of time so the flavors meld. For the best texture, use a mix of red and green cabbage and add a touch of apple cider vinegar or lime juice to brighten things up. It cuts through the richness of the fish and tzatziki perfectly.

6. Go Bold with the Tzatziki: Use Greek yogurt tzatziki with fresh grated cucumber, garlic, dill, and a splash of lemon. Let it chill for at least 30 minutes for the flavors to develop. It’s a tangy, protein-rich contrast to the smoky grilled fish—and a must-have in any homemade tzatziki sauce fish sandwich.

7. Serve Immediately for Maximum Crispness: This isn’t a make-ahead sandwich. The textures are best when the fish is hot off the grill and the slaw is freshly assembled. Serve with a side of baked sweet potato fries or a cucumber salad to keep it light and summer-friendly.

Keyword best_fish_sandwich_for_grilling, easy_fish_sandwich_recipe, fish_sandwich_with_crunchy_slaw, greek_yogurt_tzatziki_fish_sandwich, grilled_cod_sandwich, grilled_fish_sandwich_with_slaw, healthy_grilled_fish_burger, homemade_tzatziki_sauce_fish, mediterranean_fish_sandwich, summer_fish_sandwich_idea

Recipe Overview

Difficulty Level: Easy
Course: Lunch / Dinner
Cuisine: Mediterranean-Inspired / American Grill
Servings: 4
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: ~25 minutes

Nutritional Snapshot (Per Serving)

Calories: ~420
Carbs: 35g
Fat: 18g
Protein: 30g
Fiber: 4g
Gluten-Free: Optional (use GF buns)

Grilled white fish is a great lean protein source rich in omega-3 fatty acids. According to WebMD, white fish like cod or halibut helps support heart and brain health while remaining low in fat. Tzatziki offers probiotics from Greek yogurt, while the cabbage slaw boosts fiber and vitamin C.

Budget Breakdown

White fish fillets (1 lb): ~$6.00
Buns (4): ~$2.50
Greek yogurt & cucumber (for tzatziki): ~$2.00
Cabbage, carrots, vinegar (for slaw): ~$1.50
Lemon, garlic, spices: ~$1.00
Total Cost: ~$13.00
Cost Per Serving: ~$3.25

Learn how to build budget-friendly, nutrient-rich meals with expert advice from EatRight.org.

Behind the Recipe

This recipe was inspired by a summer trip to a beach shack on the coast of Crete. The grilled fish was fresh off the boat, paired with a sharp lemony slaw and the creamiest tzatziki I’d ever tasted. When I got home, I knew I had to recreate that feeling of relaxed coastal indulgence with something practical for everyday life.

So I grabbed some tilapia from the market, mixed up my own yogurt sauce with fresh cucumber and dill, and played with slaw combinations until I found one that hit all the right textures and flavors. The result? A Mediterranean fish sandwich that feels just as at home at a family cookout as it does at a solo lunch on the porch. It’s become one of my favorite healthy grilled meals, and it never fails to impress guests.

There’s something comforting about the grilled fish sandwich format—it reminds me of American classics like crispy fried fish sandwiches but in a lighter, more nutritious form. I love how this recipe embraces the simplicity of a low-calorie grilled fish sandwich without sacrificing flavor. It’s a celebration of real ingredients, fresh produce, and the ease of summer cooking. And with all the layers of texture and taste, it’s hard to believe it’s so good for you too.

Why You’ll Love This

• Light and healthy, but full of flavor
• Quick enough for a 30-minute dinner
• Packs perfectly for outdoor lunches and picnics
• Naturally high in protein and omega-3s
• A pescatarian-friendly grilling option

Perfect For

• Summer grilling season
• Healthy lunch ideas
• Pescatarian meal planning
• Backyard gatherings
• Quick family dinners

Ingredients You’ll Need

For the Fish:

• 4 tilapia fillets (or other white fish like cod or mahi-mahi)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt & pepper to taste
• Lemon wedges (for serving)

For the Slaw:

• 2 cups shredded green cabbage
• 1 cup shredded carrots
• 2 tablespoons apple cider vinegar
• 1 tablespoon honey
• 1 tablespoon olive oil
• Salt & pepper to taste

For the Tzatziki:

• 1 cup plain Greek yogurt
• 1/2 cucumber, finely grated
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh dill
• Salt to taste

For Assembly:

• 4 whole wheat sandwich buns
• Extra dill, cucumber slices, or microgreens (optional)

Ingredient Highlights

• Tilapia: Mild and flaky, perfect for quick grilling and low in mercury. According to the WebMD, it’s considered a best choice fish for most people.
• Greek Yogurt: High in protein and probiotics. Learn more from Medical News Today.
• Cabbage: Crunchy and packed with fiber, vitamin K, and antioxidants.

How to Make It

Step 1: Make the Tzatziki

In a bowl, combine Greek yogurt, grated cucumber, garlic, lemon juice, dill, and salt. Stir well and refrigerate while you prepare everything else.

Step 2: Prep the Slaw

Toss shredded cabbage and carrots in a large bowl with vinegar, honey, olive oil, salt, and pepper. Set aside to marinate while you grill.

Step 3: Season the Fish

Brush fillets with olive oil and season with garlic powder, paprika, salt, and pepper.

Step 4: Grill the Fish

Preheat your grill (or grill pan) to medium-high. Grill fish for 3–4 minutes per side, or until opaque and flaky. Squeeze lemon over the top after removing from heat.

Step 5: Assemble the Sandwiches

Toast the sandwich buns if desired. Spread a generous layer of tzatziki on the bottom bun, top with grilled fish, a scoop of slaw, and optional cucumber slices or dill. Add the top bun and serve.

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Pro Tips for Success

• Use a grill basket if your fish fillets are thin or delicate.
• Dry the cucumber well before adding to tzatziki to avoid watery sauce.
• Double the slaw and tzatziki to use for other meals during the week.
• Add heat with a pinch of cayenne or thinly sliced chili peppers.

Easy Variations

• Swap the Fish: Use salmon, cod, or even grilled shrimp.
• Tortilla Version: Turn it into a wrap using whole wheat tortillas.
• No Grill? Use a stovetop grill pan or bake the fish at 400°F for 12 minutes.
• Extra Creamy: Add a spoonful of mayo to the slaw for richness.
• Low-Carb Option: Serve in lettuce wraps or over a salad bowl.

Storage & Reheat Tips

• Fish: Best eaten fresh but can be stored for 2 days in the fridge. Reheat gently on the stovetop.
• Tzatziki: Keeps for 3–4 days refrigerated. Stir before using.
• Slaw: Gets better as it sits! Use within 3 days.
• Buns: Toast just before serving to avoid sogginess.

Make It a Meal 🍽️

Pair your sandwich with one of these easy sides:

• Tropical Mango Avocado Salad
• Loaded Cheeseburger Sliders
• Garlic Parmesan Roasted Broccoli

FAQs About Grilled Fish Sandwiches

Final Thoughts

This grilled fish sandwich with slaw & tzatziki is more than just a meal—it’s a full summer experience. It’s that light, satisfying lunch you crave after a morning in the sun. It’s the kind of healthy dinner that doesn’t feel like you’re giving anything up. And it’s the perfect excuse to fire up the grill and enjoy something fresh, bright, and homemade.

I love how this sandwich bridges indulgence and nourishment. With lean grilled fish, vibrant slaw, and cool creamy tzatziki, it’s everything you want in a warm-weather dish—easy, customizable, and incredibly delicious. Whether you’re a longtime pescatarian or just looking to add more fish to your week, this recipe is one you’ll come back to again and again.

If you’re looking for an easy fish sandwich for lunch that doesn’t skimp on flavor, this is it. The textures, the freshness, the nutritional value—it all comes together in one unforgettable bite. So grab those buns, light the grill, and make this your new go-to summer sandwich.

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