When I go out to eat at restaurants, one of my favorite things to get is fish tacos. Since dining out isn’t always an option, I have to get creative. I came up with a delicious, easy recipe to match the spicy, fresh flavors found in restaurant-style fish tacos. Omitting additional salt and oils in this recipe keeps the calories and sodium content low. We recommend topping with our Garden Fresh Salsa. Enjoy!


Blackened Fish Tacos

by Lisa Kay, MS, RD

Serves 2 (2 tacos each)



8 oz. Tilapia, thawed (typically, two fillets)

4- 6 inch corn or wheat tortillas

2 oz. shredded cheddar cheese

½ c. shredded cabbage mix

1 jalapeno, sliced


Blackened Spice Mix

2 tbsp. black pepper

1 tsp. garlic powder

1 tbsp. chili powder



  1. Cut fish fillets into even, 2 inch pieces and set aside. Combine Blackened Spice Mix and spread onto a plate. toss fish pieces into spice mix.
  2. Toast tortillas by placing the in the oven on broil for about 3-5 minutes (careful, they can burn easily!!). Tortillas can also be warmed in the microwave by wrapping individually in wax paper for 15-30 seconds.
  3. On medium heat, add blackened fish pieces to a large frying pan. Cook on each side for about 5-8 minutes. Fish will be done when you can flake easily with a fork.
  4. Assemble each taco by filling tortillas with Tilapia, cheese, cabbage and jalapeños.


We recommend topping these tasty tacos with a tablespoon of our Garden Fresh Salsa. Use leftover shredded cabbage as a crunchy topping on your next salad! To add even more flavor try adding avocado and fresh cilantro.



Calories: 307 calories           Fat (g): 9 gm          Sodium (mg): 250 mg          Protein (g): 32 gm          Carbs (g): 25 gm