Bariatric Recipes of the Week:
Fish Tacos

These fish tacos are best made with a firm-fleshed white fish such as tilapia, mahi-mahi (domestic), or halibut.

Ingredients

  • 1/3 cup lowfat sour cram
  • 1 jalapeno pepper, seeded
  • 2 Tablespoons fresh lime juice
  • 1 bunch cilantro
  • 3/4 teaspoon salt
  • 1/4 cup canola oil
  • 1/2 cup cornmeal
  • 1 1/2 pounds fish, cut into 1 inch strips
  • 10, 6" soft corn tortillas, warmed
  • 1 avocado, peeled and cut into chunks
  • 1 cup cherry tomatoes, chopped
  • 1/4 red onion, thinly sliced
  • 2 cups finely shredded red cabbage

Directions:

  1. In a food processor, puree the sour cream, jalapeno, lime juice, cilantro and salt. Set aside.
  2. Heat the oil in a large non-stick skillet over medium heat until hot but not smoking.
  3. While the oil heats, spread the cornmeal on a plate. Pat the fish into the cornmeal to coat on all sides.
  4. Fry the fish in the oil until the cornmeal is lightly browned, 1-2 minutes per side.
  5. Remove and drain on paper towels.
  6. To assemble the tacos, top each tortilla with fish, cilanto sauce, avocado, tomato, red onion, and cabbage, then fold in half.

Makes 10 tacos.

Per serving (1 taco):

210 calories, 16 grams protein, 20 grams carbohydrate, 8 grams fat, 4 grams fiber, 260 mg. sodium

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Recipe from March 2009 issue of Nutrition Action Healthletter