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.
Check every ingredient against your own allergies and dietary needs. See our Health & Nutrition Disclaimer.
