• 1 pound tilapia filets, rinsed and patted dry
  • 1 teaspoon olive oil
  • 1 small onion, chopped
  • 4 cloves garlic, finely minced
  • 2 jalapeno peppers, chopped (seeds removed for less heat)
  • 2 cups diced tomatoes
  • ¼ cup fresh cilantro, chopped
  • 3 tablespoons lime juice
  • Salt and pepper to taste
  • 8 5-inch white corn tortillas
  • 1 medium avocado, sliced into 8 slices
  • 1 cup shredded cabbage
  • Lime wedges and fresh chopped cilantro for garnish
  • 4 tablespoons low-fat or fat free sour cream (optional)


1. Heat olive oil in a skillet. Sauté onion until translucent, then add garlic. Mix well.

2. Place tilapia in the skillet and cook until the flesh starts to flake.

3. Add jalapeno peppers, tomatoes, cilantro and lime juice.

4. Sauté over medium-high heat for about 5 minutes, breaking up the fish to get everything mixed well.

5. Season to taste with salt and pepper.

6. Meanwhile, heat tortillas on a skillet a few minutes on each side to warm.

7. Serve a little over ¼ cup of fish on each warmed tortilla with two slices of avocado.

8. Split ¼ cup of shredded cabbage and 1 tablespoon of low-fat or fat free sour cream (optional) between 2 tacos.

9. Garnish with fresh chopped cilantro and lime wedges.


The DASH diet recommends eating six ounces or less of lean meat, fish, or poultry per day. Lean meat, fish or poultry contain less saturated fat compared to other meats. These fish tacos are a great way to enjoy a healthy source of protein and feel like you are on a tropical vacation at the same time.