fish tacos

Recipe for healthy fish tacos

Makes 4 servings
Serving Size: 2 tacos

This Healthy Fish Tacos recipe is a three-step recipe:

First, make the salsa so the flavors can blend. Second, make the coleslaw and third, cook the fish and assemble the tacos.

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SALSA

Ingredients
1 mango, finely chopped
1/4 cup green bell pepper, finely chopped
1/4 cup cucumber, finely chopped
1/2 cup red onion, finely chopped
2 tablespoons cilantro, finely chopped
1 1/2 teaspoons chili powder
1 tablespoon lime juice

Directions
Mix all ingredients together.
Set aside.

SLAW MIX

Ingredients
2 cups cabbage, finely shredded
1/4 cup fat-free Ranch dressing
1 teaspoon chil powder

Directions
Mix all ingredients together.
Set aside.




TACOS

Ingredients
Salsa
Slaw Mix
4 tilapia fillets
Non-stick cooking spray
Pepper and paprika to taste
8 (6-inch) soft, corn tortillas
1 cup cheese, grated

Nutritional Information Per Serving
260 Calories, Total Fat 4.5g, Saturated Fat 1g, Protein 24g, Total Carbohydrate 29g, Dietary Fiber 2g, Sodium 110mg.

Tip: Pico de gallo can be used in place of salsa.

Directions
Option 1 - Broil
1. Preheat broiler in oven. Adjust top rack to rest approximately 6 inches from broiler.
2. Line pan with aluminum foil and spray with non-stick cooking spray.
3. Place fillets on prepared pan and sprinkle with pepper and paprika to taste.
4. Broil fillets for 6 minutes.
5. Meanwhile, wrap tortillas in damp paper towels and heat in microwave for 30 seconds.
6. Divide each fillet in half. Place half of cooked fillet in each tortilla.
7. Top with slaw mix and salsa.

Option 2 - Sauté (to quickly pan fry with only a small amount of oil)
Since we hate to heat up the house in summer by turning on the oven, here is a quick and easy recipe for Sauteed Fish Fillets.


Source:
Cooking with EFNEP, Recipes for Eating Smart and Moving More, NC Cooperative Extension

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Join in our discussions:
Showing comment(s)
KJ
May 6, 2013
Why do so many fish taco recipes call for tilapia? The only tilapia I can find at the store is farm raised from China, which I'm afraid to eat.
Sharon
May 8, 2013
Hi KJ, I share your concern about eating farmed fish, and especially from China which is by far the main producer of tilapia for US markets. I suppose that tilapia is popular for tacos since it's mild tasting, easy to cook and relatively inexpensive. If you can locate tilapia from the US or Ecuador, it receives high marks in terms of safety and sustainability from The Monterey Bay Aquarium Seafood Watch program. Another low-mercury white fish is flounder.
 
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