Tilapia Tacos

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Brighten up your plate with this fresh and tasty dish!


  • Vegetable cooking oil spray
  • 1 onion, sliced
  • 1 hot pepper, seeded and sliced
  • 1 red bell pepper, seeded and sliced
  • 1 cup asparagus spears
  • Taco seasoning to taste
  • 3 corn tortillas
  • 1 avocado
  • 12 ounces tilapia filets, thawed or fresh


Spray a large oven-proof skillet with vegetable oil cooking spray. Combine all the vegetables in the skillet and sauté for 2 minutes. Add the fish and seasonings. Transfer the skillet to the oven and bake at 350 for 15 minutes, until the fish is done.

Meanwhile, toast the corn tortillas in a dry skillet on the stove and slice up the avocado. Make 3 separate tacos, dividing all your ingredients between them.

Chef’s Tips:

Add a little lemon juice or fresh salsa as a garnish. Serve your tacos with beans, rice, and a salad.

To make your own taco seasoning, combine 1 teaspoon each of cumin, chili powder, dried cilantro, and garlic powder with 2 teaspoons of dried onion.

Nutrition Information:

Serves 2. Each single serving contains 412 calories, 5 g fat, 2 g saturated fat, 0 g trans fat, 151 mg cholesterol, 267 mg sodium, 21 g carbohydrate, 4 g fiber, 6 g sugars, and 65 g protein. Each serving also has 428% DV vitamin A, 155% vitamin C, 19% calcium, and 22% iron.

Printable Handout: Tacos Handout

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