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Tilapia and Sautéed Peppers in Soft Tacos Recipe

Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS

Whole wheat tortillas for tilapia and sauteed peppers tacos

Tortillas are considered "the staff of life" in Mexico — and as a required ingredient in tacos they make the perfect package for nutrient-rich ingredients. Fish tacos, typically flavored with lime, cumin, garlic and peppers, are popular in coastal areas where seafood is plentiful — and they can be appealing ways to make seafood "kid-friendly" in your kitchen. Tip: To add more color and nutrition to your plate, serve avocado slices, salsa, beans and brown rice on the side.


6 5-ounce tilapia filets or other firm white fish*
1/2 teaspoon ground cumin
1/8 teaspoon salt
2 limes, divided
1/4 cup olive oil
1/2 large red bell pepper, cut in ¼-in strips
1/2 large yellow bell pepper, cut in ¼-inch strips
1 jalapeno pepper, cut in thin strips
1 small onion, thinly sliced
2 cloves garlic, chopped
6 8-inch whole wheat tortillas
6 tablespoons coarsely-chopped fresh cilantro or parsley


  1. Place tilapia in a medium bowl. Toss with cumin, salt and juice of 1 lime. Set aside while preparing other ingredients.
  2. Heat olive oil to medium-high in a large nonstick skillet. Add red and yellow peppers, jalapeno, onion, and garlic. Cook and stir for about 1 minute, until peppers and onion are slightly softened.
  3. Add tilapia and cook for about 3 minutes on each side or until white and opaque. Fish will flake easily and may break apart.
  4. Warm tortillas according to package instructions.
  5. Divide tilapia-peppers mixture and cilantro evenly over tortillas. Roll to shape the taco. To serve, garnish each taco with a wedge of the remaining lime.

Cooking Note

* As another option, substitute shrimp for finfish.

Nutrition Information

Serves 6

Calories: 380
Calories from fat: 130; Total fat: 15g; Saturated fat: 2.5g; Trans fat: 0g
Cholesterol: 70mg; Sodium 310mg
Total carbohydrate: 28g; Dietary fiber: 4g; Sugars: 3g
Protein 33g