Recipes For Grown Ups

Easy and Delicious Fish Tacos

Usually served fried, this lightened version of a Baja California staple is healthy essential for a delicious summer lunch or dinner. For an extra kick of heart-healthy fat, pair with fresh avocado.

Easy and Delicious Fish Tacos

Yield:  10 Servings


  • 1 lb. Firm white fish (tilapia, snapper, cod, mahi mahi)
  • 2 each Limes, halved
  • 1 clove Garlic, finely chopped
  • ¼ tsp Ground cumin
  • ¼ tsp Chili powder
  • 3 T Canola oil, separated 1 T each
  • To taste Salt and Pepper
  • ½ head Green cabbage, sliced very thin
  • ½ head Red cabbage, sliced very thin
  • 1 each Jalapeno, diced
  • 1 cup Plain Greek yogurt
  • 1 tsp White vinegar
  • 1 T Sugar
  • ¼ tsp Salt
  • ¼ tsp Cayenne pepper
  • 2 cups Cilantro leaves, barely chopped
  • 16 each Corn tortillas, 6”

Garnish: Avocado, sliced


  1. Gather all equipment and ingredients.
  2. Place the fish in a baking dish and squeeze a lime half over it. Add the garlic, cumin, chili powder, and 1 tablespoon of oil.
  3. Season with salt and pepper. Refrigerate and let marinate at least 10 minutes.
  4. Combine shredded cabbage and sliced jalapenos in a bowl. Set aside.
  5. In a separate bowl mix Greek yogurt, sugar, salt, and cayenne. Pour over cabbage. Toss to combine. Cover and refrigerate until ready. Before serving, toss cilantro leaves into slaw.
  6. Warm the tortillas by heating a medium frying pan over medium-high heat. Add 1 tortilla at a time, flipping to warm both sides, about 5 minutes total. Wrap the warm tortillas in a clean dishcloth and set aside.
  7. Heat a medium skillet over medium heat. Add 1 tablespoon canola oil. Cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side.
  8. To construct a taco, break up some of the cooked fish, place it in a warm tortilla, and top it with slaw and any optional garnishes.
  9. Slice the remaining lime halves into wedges and serve with the tacos.



Nutrition Facts Per Serving:
Calories 533
Total Fat 11.8g
Saturated Fat 2.5g
Cholesterol 91mg
Sodium 280mg
Potassium 719mg
Total Carb 51.4g
Dietary Fiber 8.1g
Protein 54.2g
Calcium 20% · Iron 7%
*Based on a 2,000 calorie diet


Milette Siler

Milette Siler RDN, CCMS, LD, a TCU alum, serves as a clinical oncology dietitian for Moncrief Cancer Institute, as well as the Culinary Medicine dietetic instructor for UT Southwestern’s medical school, bringing enhanced nutrition education to medical students, residents, and other health professionals. She also enjoys her continued partnership with Texas Christian University, working as an adjunct preceptor collaborating with dietetic interns to bring nutrition education to students at UNT Health Science Center. Milette also teaches these hands-on cooking classes for her cancer survivor patients in Fort Worth. She also networks with local food pantries and other organizations to bring Culinary Medicine to underserved populations in the Dallas-Fort Worth area.

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