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Recipe: Fish tacos with tomatillo sauce

Recipe: Fish tacos with tomatillo sauce

Fish tacos — one of many healthy recipes from Mayo Clinic.

These flavorful fish tacos are a healthy substitute for traditional, higher fat beef tacos.


Directions

Season fish with salt and pepper if you like. Then bake fish at 375 F for about 20 minutes until internal temperature reaches 145 F. Or grill fish if you prefer.

Place remaining ingredients except tortillas and green tomatillo sauce in a mixing bowl and toss to combine. Flake and place fish on tortillas. Top with cabbage mixture and a tablespoon of green tomatillo sauce, and enjoy.


Ingredients
  • 12 ounces whitefish, such as cod or tilapia
  • Salt and pepper to taste (optional)
  • 1/4 head Napa cabbage (1 1/2 cups)
  • 1 teaspoon cumin
  • 2 teaspoons paprika
  • 1/2 teaspoon chili powder
  • 1/2 small yellow onion, diced (1/4 cup)
  • 2 tablespoons minced cilantro
  • 2 red Fresno peppers, diced
  • Zest and juice of 1 lime (1/2 teaspoon zest, 1 tablespoon juice)
  • 4 wheat tortillas (8-inch diameter), lightly grilled or toasted
  • 1/4 cup (4 tablespoons) green tomatillo sauce

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 
Calories201 
Carbohydrate19 g 
Cholesterol48 mg 
Fiber3.5 g 
Monounsaturatedfat1.5 g 
Potassium 
Protein19.5 g 
Saturatedfattrace 
Servingsize1 filled tortilla 
Sodium512 mg 
TotalFat5 g 

2013-08-17

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