Fish Tacos

As demonstrated in the “Fresc0” episode of Live It – May 2019

Recipe courtesy of Family Food on the Table.

Related recipes: Cilantro Lime Dressing, Salt-Free Taco Seasoning, Homemade Corn Tortillas

Ingredients

Tacos

  • 1 lb white fish (mahi mahi, halibut, cod or tilapia)
  • 1 Tbsp oil (Avocado, olive, or canola)
  • 2 Tbsp lime juice
  • 3 tsp Live It salt free taco seasoning
  • Salt and pepper to taste
  • 6 corn or flour tortillas (6 inch)

 

Slaw

  • 2 cups shredded cabbage, red or green
  • ¼ cup fresh cilantro, chopped
  • ¼- ½ cup thinly sliced onion, or use sliced scallions for a milder flavor
  • 5 Tbsp lime juice
  • 1 Tbsp olive oil
  • Salt and pepper to taste

 

Optional topping ideas

Instructions

  1. In a medium container with a tight fitting lid, mix together 1 Tbsp oil, 2 Tbsp lime juice and taco seasoning. If desired, season with salt and pepper. Add fish and toss to coat with marinade. Let fish marinade for 20–30 minutes.
  2. While fish is marinating make the slaw by mixing together shredded cabbage, chopped cilantro, onion, lime juice and olive oil. Season with salt and pepper to taste.
  3. Preheat an outdoor grill or indoor grill pan to medium heat. If using an outdoor grill, it is helpful to have a grill basket made for grilling fish. Fish has a tendency to flake and fall through the grates in the grill otherwise. Brush an indoor grill pan or outdoor grill basket with oil to prevent the fish from sticking. Grill for approximately 3 minutes per side, or until fish is cooked through and flakes easily with a fork.
  4. Transfer fish to a serving plate and break into pieces. Build fish tacos by placing a few pieces of fish on a tortilla, top with slaw and desired toppings. Enjoy!

Nutrition Facts

Amount per serving
Yield: 4 servings

Calories  301.8

Total Fat  9.2 g

Saturated Fat  0.9 g

Polyunsaturated Fat  0.6 g

Monounsaturated Fat  5.0 g

Cholesterol  106.7 mg

Sodium  257.7 mg

Potassium  103.4 mg

Total Carbohydrate  25.8 g

Dietary Fiber  3.7 g

Sugars  1.5 g

Protein  30.8 g

Vitamin A  3.7%

Vitamin C  20.7%

Vitamin E  4.4%

Calcium  6.1%

Folate  4.8%

Iron  25.1%

Live It is a cooking demonstration presented by the Nutrition Food Services and Wellness Departments at Community Hospitals and Wellness Centers (CHWC). Episodes are hosted by registered dietitian and certified diabetes educator Andrea Miller, and each features a different special guest sous chef. The goal of Live It is to showcase nutrient-dense foods and teach viewers doable ways to use them in order to promote wellness in our community. Held once a month at Bryan Hospital, the show is recorded by Bryan Municipal Utilities in front of a live all-staff audience. For more recipes and to watch past episodes of Live It, visit www.chwchospital.org/live-it.