
Grilled Tilapia Tacos
Each Grilled Tilapia Taco contains 25g protein and 517 calories — a moderate-protein lunch that stacks efficiently with other meals throughout your day. This recipe yields 6 servings from quick stovetop cooking, letting you prep multiple lunches in one session. Use these to fill gaps in your macro split while keeping meals varied across the week.
Ingredients
- •Yellow Onion
- •Cilantro, Fresh(60g)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lime Juice, Fresh(75g)
- •Orange Juice, Fresh(45g)
- •Garlic
- •Oregano, Dried(5g)
- •Tilapia, Fillet(680g)
- •¾ Teaspoon Kosher Salt, Plus More To Taste
- •½ teaspoon freshly cracked black pepper
- •Mayonnaise, Regular(240g)
- •Whole Milk(15g)
- •Tortilla, Corn, 6-Inch
- •Cabbage, Green(480g)
- •Avocado
- •Salsa Verde, Prepared, Store-Bought(240g)
- •Lime
Instructions
- 1Chop the onion and mince the garlic. In a medium bowl, combine half the chopped onion, the cilantro, olive oil, lime juice, orange juice, garlic, and oregano until combined. Set the marinade aside.
- 2Pat the tilapia fillets dry and season all over with salt and pepper. Spread half the marinade in a shallow baking dish, lay the tilapia on top, then spoon the remaining marinade over the fillets. Cover and refrigerate for 30 minutes.
- 3While the tilapia marinates, whisk together the mayonnaise, milk, and remaining lime juice in a small bowl. Set the crema aside.
- 4Heat a large skillet or griddle over medium-high heat and brush lightly with olive oil. Remove the tilapia from the marinade, letting excess drip off, then place fillets in the hot skillet. Cook 3–4 minutes per side over medium-high heat until the fish flakes easily with a fork and reaches an internal temperature of 145°F. Transfer to a plate and gently flake into bite-sized pieces with a fork.
- 5On the same skillet over medium-high heat, warm the corn tortillas about 10 seconds per side until slightly charred. Transfer to a clean plate.
- 6Shred the cabbage and slice the avocado. Divide the flaked tilapia evenly among the tortillas, then top each with cabbage, avocado, salsa verde, remaining chopped onion, and fresh cilantro.
- 7Drizzle the lime crema over each taco and serve immediately with lime wedges on the side.
Nutrition — Per Serving
517
calories
25g
protein
43g
fat
- Carbohydrates
- 10g
- Saturated fat
- 6.8g
- Sodium
- 696 mg
- Dietary fiber
- 3.5g
6 servings per batch · ~317g each
Macro data sourced from USDA FoodData Central
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How much protein does Grilled Tilapia Tacos have per serving?
Each serving contains 25g of protein and 517 calories with 43g fat and 10g carbs. This is a high-fat, moderate-protein option where calories are primarily driven by fat content.
How long does Grilled Tilapia Tacos take to prep?
This qualifies as quick prep and yields 6 servings, making it an efficient option for meal prep when you need multiple high-calorie portions without extended prep time.
Is Grilled Tilapia Tacos good for muscle gain?
At 25g protein and 517 calories per serving, the high fat content (43g) makes these tacos better suited for muscle gain phases where calorie surplus is the priority. The low carbs (10g) limit post-workout glycogen replenishment value.



