Fish tacos are an easy, healthy meal and a great party item as well.
Prep time: 30 minutes or less including marinating
Total Time: 45 Minutes or less
1 tablespoon olive oil
2 tablespoons fresh lime juice, divided
1 pound swordfish steak or other hearty white fish fillets
(such as halibut or cod)
Salt and freshly ground black pepper
1/2 cup chopped fresh cilantro
1/4 cup reduced-fat or regular sour cream
1/4 cup good quality light mayonnaise, such as Hellmann's
1 jalapeño, seeded and finely chopped
8 (6-inch) corn tortillas
1 cup shredded cabbage or coleslaw mix
1 tomato, chopped, or Fresh Tomato Salsa or Tomatillo Salsa
In a shallow plate, combine oil and 1 tablespoon lime juice.
Add fish, turning to coat, and marinate for 15 minutes.
Preheat a lightly oiled grill to medium-high.
Remove fish from marinade and sprinkle with salt and
pepper. Grill fish for 4 to 7 minutes per side, or until cooked
through. Remove from grill and let rest for 5 minutes before
slicing into 1/3- to 1/2-inch thick pieces.
Meanwhile, in a bowl, combine cilantro, sour cream,
mayonnaise, jalapeño and the remaining 1 tablespoon
Wrap the tortillas in a damp paper towel and warm in the
microwave on HIGH for 15 to 30 seconds.
Top each tortilla with cabbage, sour cream mixture and
fish. Sprinkle with tomatoes.
Nutrients per serving: 350 calories, 135 calories from fat, 15 g total fat, 3.6 grams saturated fat, 0 g trans fat, 4.8 g polyunsaturated fat, 5.4 g monounsaturated fat, 55 mg cholesterol, 270 mg sodium, 27 g carbohydrate, 4 g dietary fiber, 4 g sugar, 27 g protein
Fresh Tomato Salsa
Salsa is not just for chips. A couple of spoonfuls over grilled chicken or fish transforms a simple main course into something memorable. Adjust the salsa to taste, adding more onion, garlic, jalapeno, or hot sauce for pungency, or lime for tartness. Just be sure to start with ripe, flavorful tomatos.
Prep time: 15 minutes or less
2 large ripe tomatoes
3 tablespoons chopped red onion
1 garlic clove, minced or to taste
1 jalepeno, seeded and finely chopped
1/3 cup chopped fresh cilantro
1 tablespoon fresh lime juice, or to taste
Hot sauce, such as Tobasco
Salt, and freshly ground black pepper
In bowl, combine tomatoes, onion, garlic, jalapeno and cilantro. Add lime juice and hot sauce and stir to combine. Season with salt and pepper. Taste and adjust seasonings as desired.
Nutrients per serving: 15 calories, 0 calories from fat, 0 grams total fat, 0 mg cholesterol, 0 mg sodium, 3 g total carbohydrate, 1 g dietary fiber, 2 g sugars, 1 g protein.
This salsa, which uses canned tomatillos and jalapenos for convenience, gets a burst of vibrancy from the addition of a healthy dose of fresh cilantro. Serve salasa as a dip with chips, or use it as a topping for grilled fish, chicken or tacos.
Prep time: 15 minutes or less
1 small onion, quartered
1 (11 oz. can) tomatillos, drained
1/2 cup sliced canned nacho jalapeno slices
1 cup fresh cilantro
In a food processor pulse onion two or three times. Add tomatillos, jalapeno slices with some juice, and cilantro and pulse until well combined.
Nutrients per serving: 10 calories, 0 calories from fat, 0 g total fat, 0 mg cholesterol, 105 mg sodium, 2 g total carbohydrate, 0 dietary fiber, 1 g sugars, 0 protein.
Reprinted, with permission, from the American Cancer Society. The Great American Eat-Right Cookbook: 140 Great-Tasting, Good-for-You Recipes ( Atlanta, American Cancer Society, 2007).
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