⏱ 20 min total

Tilapia Fish Tacos

Name: Tilapia Fish Tacos
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 1 serving
Ingredients: 2 spray , about 1/3 second Cooking spray; 5 oz Tilapia; ½ tsp Taco seasoning mix; ½ dash Salt; 2 tortilla, medium Flour tortillas; ¼ cup, shredded Red cabbage; ¼ cup, shredded Cabbage; ¼ cup strips or slices Carrots; ¼ cup, shredded Cheddar cheese; ¼ cup Salsa; ½ tbsp Lime juice

Per 1 serving · 401 g · 11 ingredients

Calories

569

28%
of a 2,000 cal day

Protein
44g
31% of calories
Carbs
58g
41% of calories
Fat
18g
28% of calories

Portion

✓ Protein-dense

At a glance

One serving of Tilapia Fish Tacos (401 g) has 569 calories, with 44 g of protein, 58 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (41% of calories). It is high in protein (89% DV), Vitamin A (39% DV) and Vitamin C (24% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 66%, 38% and 33% of the daily value.

Per 100 g

142cal

low energy density

Protein per 100 cal

7.8g

Net carbs

53g

carbs minus fiber

Fiber

5.2g

8.6 g sugar

High in

20%+ of the daily value

Protein89%
Vitamin A39%
Vitamin C24%
Vitamin D30%
Vitamin K27%
Thiamine47%

Good source of

10–19% of the daily value

Dietary fiber19%
Vitamin E13%
Choline16%

Watch

20%+ of the daily value

Sodium66%
Saturated fat38%
Cholesterol33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 5 min

1
Position an oven rack about 6 inches from the broiler and preheat the broiler.
2
Lightly coat the tilapia with cooking spray, then season both sides with salt and taco seasoning. Arrange on a foil-lined baking sheet.
3
Broil until the fish is opaque and flakes easily with a fork, 3 to 5 minutes depending on thickness.
4
Warm the tortillas briefly under the broiler (10 to 20 seconds per side) just until pliable.
5
Flake the fish into large pieces. Fill each tortilla with fish, red and green cabbage, carrot matchsticks, cheese, and salsa; finish with a squeeze of lime juice.

Vitamins & minerals

Amounts for 1 serving (401 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	355 μg	39%
Vitamin C	22 mg	24%
Vitamin D	5 μg	30%
Vitamin E	2 mg	13%
Vitamin K	33 μg	27%
Thiamine	1 mg	47%
Riboflavin (B2)	0.4 mg	28%
Niacin	10 mg	62%
Vitamin B6	1 mg	40%
Folate (B9)	174 μg	44%
Vitamin B12	2 μg	104%
Pantothenic acid	1 mg	25%
Choline	88 mg	16%

Minerals

Nutrient	Amount	% Daily Value
Calcium	367 mg	37%
Iron	4 mg	55%
Potassium	948 mg	20%
Magnesium	83 mg	20%
Phosphorus	593 mg	85%
Zinc	2 mg	20%
Copper	0.2 mg	27%
Manganese	1 mg	30%
Selenium	91 μg	166%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	1,066 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	2,865 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0.1 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	41 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	9 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	4,107 μg	—
Lysine	3 g	—
Maltose	2 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	3 g	—
Retinol	72 μg	—
Serine	2 g	—
Starch	40 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.3 g	—
Total omega 6	0.2 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	5 μg	—

Burning 569 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

108min
Walking (3.5 mph)
68min
Cycling (moderate)
47min
Running (6 mph)
80min
Swimming laps

Common questions

How many calories are in Tilapia Fish Tacos?

One serving of Tilapia Fish Tacos (1 serving) has 569 calories, which works out to 142 calories per 100 g. That is about 28% of a 2,000-calorie day.

Are Tilapia Fish Tacos high in protein?

Yes. It has 44 g of protein per serving, and 31% of its calories come from protein (7.8 g of protein per 100 calories).

Are Tilapia Fish Tacos keto-friendly?

It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tilapia Fish Tacos?

1509 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tilapia Fish Tacos?

8.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (401 g)

Calories569

% Daily Value*

Total fat 18g	23%
Saturated fat 7.7g	38%
Trans fat 0.3g
Cholesterol 100mg	33%
Sodium 1,509mg	66%
Total carbohydrate 58g	21%
Dietary fiber 5.2g	19%
Total sugars 8.6g
Protein 44g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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