Healthy Recipes: Fish Tacos with Cabbage Slaw
June 19, 2012
Fresh Summer Fish
Warm summer nights are perfect for enjoying light, refreshing dinners. This recipe for fresh fish tacos is low-calorie and delicate, with just a little kick from the garlic, cumin and cilantro spice rub. Tilapia is a good source of protein, vitamin B12 and selenium, which is being studied for its role in reducing prostate cancer risk. Cook outside on the grill and serve alongside simple black beans or a cool avocado salad.
Fish Tacos with Cabbage Slaw
12 small corn tortillas (or substitute with whole-wheat tortillas)
3 Tbsp. canola oil divided
3 Tbsp. lime juice, divided
1/2 cup fresh cilantro, chopped and divided
2-3 cups thinly sliced cabbage, mix of red and white varieties
3 green onions sliced thinly
1 small red onion sliced thinly
1 large tomato chopped
1 lb. Tilapia fish fillets
3 cloves garlic, minced
1 tsp. ground cumin
1/4 tsp. each salt and freshly ground pepper
Canola oil cooking spray
6 lime wedges for garnish
Hot sauce (optional)
Preheat the oven to 300 degrees.
Place tortillas in aluminum foil and cover completely. When oven has reached 300 degrees, place tortillas inside to warm. (This also could be done on grill while fish is cooking.)
Combine 2 tablespoons oil, 2 tablespoons lime juice, 1/4 cup cilantro, cabbage, green onions, red onion, and tomato dice in a bowl and set aside.
Season fish with garlic, cumin, salt, pepper, remaining oil and cilantro, and 1 tablespoon lime juice. Heat grill or grill pan over medium-high heat. Spray with cooking spray. Place fish on grill/pan, careful to only turn once so it doesn't break apart. Let cook over medium high heat for about 4 minutes on first side and then about 2 minutes on second side. Let rest on large plate for about 5 minutes. Carefully flake apart the fish into roughly 1-inch size pieces.
Assemble tacos by placing fish and then slaw in each tortilla. Serve immediately with lime wedges and hot sauce, if desired.
Makes 6 servings.
Per serving: 274 calories, 9 g total fat (1 g saturated fat), 31 g carbohydrate, 19 g protein, 5 g dietary fiber, 165 mg sodium.
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