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Recipe: Swordfish tacos with lime and cilantro

Recipe: Swordfish tacos with lime and cilantro

Swordfish tacos with lime and cilantro — one of many healthy recipes from Mayo Clinic.

For the tastiest tacos, be sure the swordfish is fresh, not frozen, and try to use freshly made corn tortillas.

Note: The Food and Drug Administration recommends that women who might become pregnant, pregnant women, nursing mothers and children younger than age 5 should avoid eating swordfish because they may contain high levels of mercury and other toxins. Substitutes for swordfish include halibut, mahi-mahi, sea bass, cod, snapper or other firm-textured fish.


Directions

In a bowl, combine the olives, diced tomatoes, green onions, jalapeno (if using), 2 tablespoons of the lime juice, the lime zest, vinegar, 2 tablespoons of the olive oil, 2 tablespoons of the cilantro, the salt and pepper. Toss gently until all the ingredients are evenly distributed. Cover and refrigerate until ready to use. Place the romaine and radishes in separate bowls, cover and refrigerate until ready to use.

Cut the roasted bell pepper half into chunks. In a blender or food processor, combine the roasted pepper, 1/2 cup chopped tomato, 1/4 teaspoon of the chili powder, 1/4 teaspoon of the cumin and the remaining 2 tablespoons lime juice. Pulse to puree. Stir in the remaining 2 tablespoons cilantro and set aside.

Preheat the oven to 300 F. Wrap the tortillas in aluminum foil and warm in the oven for about 10 minutes. Remove from the oven and keep warm.

Raise the oven temperature to 400 F. In a bowl, toss the swordfish cubes with the remaining 1 tablespoon olive oil, 3/4 teaspoon chili powder and 3/4 teaspoon cumin. Arrange the fish in a single layer on a baking sheet and bake until the fish is opaque throughout when tested with the tip of a knife, about 5 minutes.

To serve, place 2 tortillas on each individual plate. Divide the tomato-olive mixture evenly among the tortillas and top with equal portions of the fish. Add some lettuce and radishes to each and drizzle with lime-cilantro sauce. Serve immediately.


Ingredients
  • 3/4 cup pitted black olives, chopped
  • 2 tomatoes, seeded and diced, plus 1/2 cup chopped
  • 3 green (spring) onions, thinly sliced
  • 1/2 jalapeno chili, seeded and minced (optional)
  • 4 tablespoons fresh lime juice
  • 1 teaspoon grated lime zest
  • 1 tablespoon rice vinegar
  • 3 tablespoons extra-virgin olive oil
  • 4 tablespoons chopped fresh cilantro (fresh coriander)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 small head romaine (cos) lettuce, thinly sliced (about 3 cups)
  • 1 cup coarsely grated radishes
  • 1/2 roasted and seeded red bell pepper (capsicum)
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 12 small corn tortillas
  • 1 3/4 pounds swordfish steaks or fillets, cut into 1-inch cubes

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories403 
Carbohydrate33 g 
Cholesterol55 mg 
Fiber5 g 
Monounsaturatedfat9 g 
Potassium 
Protein33 g 
Saturatedfat3 g 
Servingsize2 tacos 
Sodium387 mg 
TotalFat16 g 

2011-04-15

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