Shari Duncan

Tag: Fish

TILAPIA Fish Tacos
Shari

by on Feb.28, 2010, under Egg and Main Course Ideas, Fish and Seafood, High Protein dishes, Recipes

I make this recipe year round – even during contest prep!

Tilapia is a very lean protein source, low in calories and contains NO carbohydrates.  Add Southwest spices and pan sear in olive oil.  Serve in a low carb, whole grain tortilla, & add desired toppings.

Dinner is served in less than 15 minutes!

Complete High Protein/low carb meal in 15 Minutes.!

Complete High Protein/low carb meal in 15 Minutes.!

Fresh or Frozen Tilapia Filets

1 TBSP olive oil or Non-stick spray

1 TBSP Lime Juice

Southwest Seasonings

Cumin

Cilantro

Salt/Pepper (to taste)

_ _ _ _ _ _ _ _ _ _ _ _

1)      Heat Olive oil over med-high heat in non-stick pan.

2)      Add fresh or thawed tilapia filets.  Season generously with Southwest seasonings, cumin, cilantro and squeeze of lime.

3)      Cook approx 3-5 minutes, depending on thickness of fish. Flip filets when golden browned and season other side until browned on both sides.  Remove from Heat.

4)      Warm tortillas

Pan Sear 5-7 minutes per side, depending on thickness of Fillets

Pan Sear 5-7 minutes per side, depending on thickness of Fillets

5)      Fill Tortillas with 3-4 oz of tilapia and add desired toppings.

TOPPINGS

Salsa

Fresh Veggies (I use Red/Green Peppers)

Sliced Avocado

Low fat, shredded cheese

TILAPIA NUTRITION INFORMATION

Tilapia (cooked, dry heat), 3.5 oz (100g)

Calories:                                128 kcal
Protein:                                 26 g
Carbohydrate:                       0 g
Total Fat:                              3 g
Saturated fat: 1 g
Unsaturated fat: 2 g
Transfat: 0 g
Cholesterol:                          57 mg
Fiber:                                    0 g

Tilapia is an excellent lean protein, is low in calories and contains no carbohydrates.

Tilapia (cooked, dry heat), 3.5 oz (100g)

Selenium:                              54.40 mcg   (78% DV)
Vitamin B12:                        1.86 mcg     (31% DV)
Niacin:                                  4.74 mg       (24% DV)
Phosphorus:                          204.00 mg   (20% DV)

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