Tilapia and Bell Peppers Tacos Recipe

TilapiaBellTacos

Rebecca Clyde MS, RDN, CD

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.

Ingredients

6 5-ounce tilapia fillets or other firm white fish
½ teaspoon ground cumin
⅛ teaspoon salt
2 limes, divided
¼ cup olive oil
½ large red bell pepper, cut in ¼-inch strips
½ large yellow bell pepper, cut in ¼-inch strips
1 jalapeño pepper, cut in thin strips
1 small onion, thinly sliced
2 cloves garlic, chopped
6 8-inch whole-wheat tortillas
6 tablespoons fresh cilantro or parsley, coarsely chopped

Directions

Before you begin: Wash your hands.

  1. Place tilapia in a medium bowl. Toss with cumin, salt and juice of 1 lime. Set aside.
  2. Heat olive oil over medium-high heat in a large nonstick skillet. Add red and yellow peppers, jalapeño, 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 the tilapia-pepper mixture and cilantro evenly over tortillas. Roll to shape the taco. To serve, garnish each taco with a wedge of the remaining lime.

Cooking Notes

  • As another option, substitute shrimp for white fish.
  • To add more color and nutrition to your plate, serve with avocado slices, salsa, beans and brown rice on the side. 

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