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Thyroid Recipe: Plated Salmon Taco

Kait Richardson of Nutrition Awareness shares a favorite thyroid friendly recipe.
Thyroid Recipe: Plated Salmon Taco
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The food you eat directly impacts your gut health, which plays a role in your thyroid function. When there is an imbalance of healthy gut flora with harmful bacteria, overcoming thyroid dysfunction can be a challenge.

The good news? Simply changing your eating habits can help improve your gut health.

A few of the best ways include:

  • Eating more fibrous foods such as vegetables, fruit, sprouted grains, and nuts & seeds.
  • Reducing highly inflammatory food items. Common offenders include processed snacks, chips, sugary treats or drinks, and fast food. Replace these with whole, real foods.
  • Enjoying anti-inflammatory foods rich in omega-3s, including wild-caught salmon, walnuts, or ground flaxseed.

Here is a thyroid-friendly recipe to get you started. To get individualized nutrition guidance or more thyroid-friendly recipes, meet with a thyroid nutritionist.

Plated Salmon Taco with Garlic Avocado Aioli

Serves: 4 | Time: 30-35 minutes


Salmon Plated Taco
  • 4 wild-caught fillets (can also use fresh shrimp or Mahi Mahi)
  • 1 tbsp olive oil
  • 1 tbsp low sodium taco seasoning
  • 1 bunch kale, chopped
  • 1 head red cabbage, chopped
  • 1/2 onion, diced
  • 2 jalapenos, diced (optional)
  • 2 tbsp avocado oil
Garlic Avocado Aioli
  • 1 medium avocado, pitted
  • 2 tablespoons avocado oil
  • 1/4 cup plain coconut yogurt (can sub plain greek yogurt, if not dairy-free)
  • 3-4 garlic cloves, chopped
  • 1/2 lime, juiced or 1 tbsp lime juice
  • 2 tsp agave nectar
  • Pinch of sea salt


  1. Preheat oven to 425 degrees F. Cover a baking tray with aluminum and spray with nonstick olive oil.
  2. Brush olive oil over salmon fillets. Season/sprinkle salmon fillets with taco seasoning to taste (feel free to use more or less than 1 tbsp based on your preferences).
  3. In a large bowl, combine chopped kale and red cabbage with onion and jalapeno. Add avocado and salt/pepper to taste until vegetables are lightly coated. Transfer ingredients to a larger, greased tray.
  4. Bake, both trays for 22-25 minutes, or until fish, is cooked through and vegetables are lightly crisp.
  5. Meanwhile, prepare avocado aioli. Combine ingredients in a bowl and mix with an emulsion blender. If using a food processor or Ninja Blender, add oil gradually while ingredients emulsify.
  6. Once fish is cooked, serve veggies on the side. Top salmon or kale mix with garlic aioli.

Serve with halved cherry tomatoes, mango salsa, and a side of brown rice or cauliflower rice.

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Kait Richardson

Registered Dietitian Nutritionist

Kait Richardson, RD, LD is a registered dietitian nutritionist in Orlando, Florida who specializes in helping women with hormonal imbalances lose weight. When not working with clients, you can find her in the gym, walking her pup named Grits, or co-hosting the Nutrition Awareness Podcast.

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