Baja Fish Tacos

Tilapia is a firm white fish with a mild taste. Like all white fish, it’s super light: 105 calories (and 22 grams of protein) per 4-ounce serving. Plus it’s affordable and ranks high on the eco-scale, with sustainable farming methods and negligible contaminant levels. Haddock, sole, mahi mahi or any other white fish also work well in this recipe.


  • 6 4-6 oz tilapia fillets (fresh or frozen)
  • 2½ tsp chili powder
  • 1½ Tbs olive oil
  • 1 large avocado, diced
  • 2½ cups shredded red or green cabbage
  • 1¼ cups salsa (homemade or storebought)
  • 2 limes, cut into wedges
  • 12 small corn tortillas (soft or hard shells) or 6 large (7-8”) whole grain tortillas


  1. Combine oil and chili powder; brush on tilapia.
  2. Cook on preheated grill (bbq or electric grill) 2-3 minutes per side or until fish is opaque and flakes easily with a fork. (Or, bake 10-15 minutes at 375 F or cook in a lightly oiled skillet).
  3. Break cooked tilapia into pieces with a fork.
  4. Layer cabbage, fish and avocado on tortillas. Top with salsa and lime juice; wrap up burrito-style.
  5. Serve with extra salsa and lime juice. Serves 6 (2 corn tortillas or 1 large tortilla per person).

Per serving: 353 calories, 12 g fat (2 g sat, 0 g trans), 490 mg sodium, 4 g fibre, 3 g sugars, 29 g protein


  • Puree avocado with fresh lime juice for a quick and creamy dressing.
  • Add chopped mango or pineapple to salsa for a tropical twist.
  • Look for jarred salsas with less than 175 mg of sodium per 2 Tbs serving (I like Old Dutch salsa, available at supermarkets.)

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