Diabetic Cooking

Main Dishes

Tilapia tacos

Preparation time: 15 minutes. Cooking time: 8–10 minutes.


  • 12 ounces tilapia fillets (fresh or thawed)
  • 6 six-inch whole-grain flour tortillas, 96% fat free
  • 1/2 cup chopped scallions
  • 1 cup cilantro sprigs (large stems removed)
  • 1 cup canned black beans (unseasoned, rinsed)
  • 1 cup shredded iceberg lettuce
  • 1 cup diced red bell pepper
  • 1 cup prepared salsa
  • 3 limes
  • Hot sauce


Heat grill. Grill fish fillets for about 3 minutes on each side until fully cooked, then remove and place on a small platter. (Alternatively, spray a nonstick skillet with nonstick cooking spray, place fillets in skillet, and cook for 3 minutes on each side over medium-high heat.) Using a fork, flake the meat into a coarse mixture, and place in a small serving bowl. Warm tortillas in the oven or, if desired, grill briefly on a small baking tray in a single layer. Assemble 6 small bowls for serving scallions, cilantro, black beans, lettuce, red peppers, and salsa. Cut limes into quarters and place on a small plate. Allow diners to assemble their own tacos, using freshly squeezed lime juice and hot sauce to complete the taco as desired.

Yield: 6 tacos. Serving size: 1 taco, 2 ounces fish in each.

Nutrition Facts Per Serving:
Calories: 243, Carbohydrates: 35 g, Protein: 19 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 28 mg, Sodium: 257 mg, Fiber: 5 g

Exchanges per serving: 2 starch, 2 lean meat. Carbohydrate choices: 2.

Kathleen Stanley is a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.