Seafood
Sheet Pan Fish Tacos with Creamy High-Protein Avocado Sauce
These easy sheet pan fish tacos are fresh, flavorful, and perfect for a quick weeknight dinner. Seasoned tilapia is roasted until tender, then layered into warm tortillas with a crisp cabbage slaw and a creamy avocado sauce made with cottage cheese for an extra boost of protein.
Ingredients
- Fish Tacos
- 1 1/2 pounds tilapia fillets
- 2 tablespoons olive oil
- 2 teaspoons ground cumin
- 1 teaspoon paprika
- 1 tablespoon chili powder
- 2 teaspoons onion powder
- 1 teaspoon kosher salt
- 1 teaspoon freshly ground black pepper
- 8 taco-size tortillas of choice
- Cabbage Slaw
- 1 cup shredded green cabbage
- 1 cup shredded red cabbage
- 1/2 cup chopped fresh cilantro
- 1 tablespoon olive oil
- Juice of 1 lime
- Pinch of kosher salt
- Creamy High-Protein Avocado Sauce
- 2 small avocados or 1 large avocado
- 3/4 cup cottage cheese
- 3 tablespoons avocado oil
- 1/4 cup water, plus more as needed
- Juice of 1 lime
- 1/2 cup fresh parsley
- 1 teaspoon ground cumin
- 1/4 teaspoon kosher salt
Directions
- 1
Prepare the Oven and Pan
Preheat the oven to 425°F. Line a large rimmed baking sheet with parchment paper or aluminum foil.
- 2
Season the Fish
In a small bowl, combine the cumin, paprika, chili powder, onion powder, salt, and black pepper. Arrange the tilapia fillets in a single layer on the prepared baking sheet. Drizzle with the olive oil, then rub the seasoning mixture evenly over both sides of the fish.
- 3
Bake the Fish
Bake for 12 to 14 minutes, or until the fish is opaque, flakes easily with a fork, and reaches an internal temperature of 145°F. Remove the fish from the oven and break it into large pieces with a fork. Set aside.
- 4
Make the Avocado Sauce
Add the avocados, cottage cheese, avocado oil, water, lime juice, parsley, cumin, and salt to a blender or food processor. Blend until smooth and creamy, scraping down the sides as needed. Add additional water, 1 tablespoon at a time, until the sauce reaches your preferred consistency. Taste and adjust the lime juice, salt, or cumin as needed.
- 5
Prepare the Slaw
In a large bowl, combine the green cabbage, red cabbage, cilantro, olive oil, lime juice, and a pinch of salt. Toss well until the cabbage is evenly coated.
- 6
Warm the Tortillas
Wrap the tortillas in damp paper towels and microwave for 30 to 45 seconds, or until softened and warm. Alternatively, warm the tortillas individually over a gas flame using tongs, turning frequently so they soften and lightly char without burning.
- 7
Assemble the Tacos
Spread about 1 tablespoon of avocado sauce over each tortilla. Top with the roasted fish and cabbage slaw. Finish with an additional drizzle of avocado sauce and a small pinch of salt. Serve immediately with lime wedges, if desired.
Recipe Notes
- Tilapia cooks quickly, so begin checking it at the 12-minute mark. Thicker fillets may need an additional minute or two.
- The avocado sauce will thicken as it sits. Stir in a splash of water before serving if needed.
- Store leftover fish, slaw, and sauce separately in airtight containers in the refrigerator. The fish and slaw will keep for up to 3 days. The avocado sauce is best enjoyed within 1 to 2 days.
Nutrition
Per 1 serving
Estimated per serving. Actual values vary with brands, substitutions, and portion size. This is general information, not medical or nutrition advice.
Check every ingredient against your own allergies and dietary needs. See our Health & Nutrition Disclaimer.
