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Tilapia Tacos

Tilapia Tacos

This alternative to the traditional taco is both heart healthy and diabetes-friendly.

Serves: 4 servings of 2 tacos


1/4 cup flour

1 tsp chili powder

1/4 tsp garlic powder

1/4 tsp salt and pepper (optional)

4 tilapia fillets (6 oz each)

1 Tbsp olive oil

8 corn tortillas (6 inch)

2 cups fine cole slaw mix (or grated cabbage)

4 Tbsp plain nonfat yogurt

1 Tbsp lime juice

1 tsp grated lime peel

1 cup low sodium black beans, rinsed and drained

1 sliced avocado


1. In large zip lock bag, mix flour, salt, pepper, garlic powder, chili powder. 

2. Add tilapia fillets one at a time to the bag and shake to coat.

3. Cook fillets in olive oil over medium heat in a nonstick skillet 5-6 minutes on each side or until fish flakes easily with a fork.  Set aside.

4. Corn tortillas may be heated on stovetop in a skillet for softer tacos or can be made into crunchy taco shells in the oven:  Heat oven to 350 degrees.  Place each tortilla over two spaces on oven rack.  Heat for 10-15 minutes until golden brown and just crisp.  Remove from oven with oven mitt.

5. Toss coleslaw mix, yogurt, lime juice and lime peel in a small bowl.

6. Cut fish into bite size pieces.

7. In taco shell, layer cole slaw, black beans, fish and avocado.

8. Serve.  Serving size is 2 tacos.