Crispy Tilapia Fish Tacos
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Cook time: 
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Serves: 4 (2 tacos each)
The sauce took some perfecting, but these fish tacos are an absolute hit! A recipe I will make over and over home and in the cafeteria at work!
  • ¾ cup all-purpose flour
  • 2 eggs
  • ¾ cup panko bread crumbs
  • ¾ cup regular bread crumbs
  • ½ tsp garlic powder
  • ¼ tsp salt and black pepper to taste
  • 1 lb tilapia filets, sliced in half length-wise
  • ¼ cup light mayonnaise
  • ¾ cup nonfat plain Greek yogurt
  • 1 tsp sugar
  • 1 tsp tomato paste
  • ½ tsp smoked paprika
  • 1 clove garlic, minced
  • juice of 1 lime
  • pinch of cayenne pepper
  • 8 (6-inch) corn tortillas
  • 2 cups cabbage or coleslaw mix, shredded
  • ½ avocado, thinly sliced
  1. Preheat oven to 375 F. Line a baking sheet with parchment paper and set aside.
  2. Set up a dredging station in 3 shallow bowls. Put the flour in the first bowl and lightly beat the eggs in the second. Combine the breadcrumbs, garlic powder, salt, and pepper in the third bowl, mixing well.
  3. Take each piece of fish and dip it into the flour, shaking off the excess. Next, dip the fish into the egg mixture, and finally, roll the fish in the breadcrumbs. Place fish on baking sheet. Repeat with remaining fish pieces.
  4. Spray the tops of the fish with cooking spray, and bake for 20-25 minutes.
  5. Meanwhile, make the sauce. Whisk together all the ingredients in a small bowl and set aside.
  6. To assemble the tacos, heat the corn tortillas in the microwave or on the stovetop until they are warmed through and flexible. Top each tortilla with a piece of fish, ¼ cup shredded cabbage and drizzle with 2 tablespoons sauce and 1-2 slices avocados. Delicious!
Recipe adapted from The Baker Upstairs
Nutrition Information
Serving size: 2 tacos Calories: 485 Fat: 13.0 Carbohydrates: 56.2 Sugar: 8.5 Sodium: 515 Fiber: 6.0 Protein: 36.3 Cholesterol: 118
Recipe by Prevention RD at