baked tilapia tacos with avocado cream

baked tilapia tacos with avocado cream

prep time: 20 minutes
cook time: 10 minutes
ready in: 30 minutes

makes: 6 servings, 2 tacos each


  • 1lb. tilapia fillets
  • Vegetable cooking spray
  • 1/2 teaspoon grated lime zest
  • 2 Tablespoons fresh lime juice
  • 1 Tablespoon canola oil
  • 1/2 teaspoon garlic, minced
  • 1/2 teaspoon hot pepper sauce
  • 1/4 teaspoon ground pepper
  • 1/4 teaspoon salt
  • 12 hard taco shells
  • 1½ cups southwestern style fresh salsa
  • 2 cups shredded lettuce
  • 1 medium avocado, diced
  • 1 cup reduced-fat sour cream

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.


  1. Preheat oven to 400°F. Spray an 8 x 11-inch baking dish with cooking spray.
  2. Mix lime peel and juice, canola oil, garlic, pepper sauce, pepper and salt together in a small bowl.
  3. Place tilapia in prepared dish, in a single layer, turning under thin edges.
  4. Evenly spread sauce over each fillet.
  5. Bake, uncovered, about 10–14 minutes or until fish is opaque and flakes easily.
  6. While fish is baking, combine avocado and sour cream in a blender and blend until smooth.
  7. When fish has finished baking, pull fish apart until all fillets are shredded.
  8. To assemble tacos: Place a layer of fish, salsa and lettuce into a taco shell. Drizzle with avocado cream.

per serving: 390 calories, 21g fat, 6g saturated fat, 45mg cholesterol, 580mg sodium, 31g carbohydrate, 7g fiber, 3g sugars, 23g protein