Fish Tacos: ChefMD™
Aired on Lifetime Television
Sunday, July 8 and August 26, 2007
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Food As MedicineSM Tip: Pregnant women who eat fish once a week have a lower risk of premature birth than women who don't. Kids who eat fish regularly may reduce their risk of asthma by as much as 50%. Bake or broil fish to maintain its health benefits. Deep frying diminishes its nutrient content.
Culinary Taste Tip: How fish smells is one way to tell whether or not it's fresh. Fresh fish—including halibut—should smell a little bit like seawater. Buy fish sold in open refrigerated displays, not packages, so you can give it a good sniff!
Culinary Technique Tip: Fish drizzled with lime juice stays firm, holding together in the skillet.
Tacos de Pescado Para Mis Amigos
(Fish Tacos For My Friends)
Preparation time: 15 minutes
Cooking time: 4 minutes
Servings: 4
Calories: 264 per serving (19% from fat)
Ingredients:
¾ pound skinless firm fish fillets, such as Pacific halibut or striped bass
2 tablespoons fresh lime juice, divided
1 teaspoon ground cumin, divided
½ teaspoon ancho chili powder
½ teaspoon salt, divided
½ cup light sour cream
1 teaspoon chipotle hot sauce, such as Tabasco or El Yucateco
1 (16 oz.) package cole slaw mix (shredded cabbage and carrots)
½ cup chopped cilantro
8 corn tortillas, warmed according to package directions
Preparation:
Cut fish into 3/4 inch chunks. Sprinkle 1 tablespoon of the lime juice, ½ teaspoon cumin, the chili powder and ¼ teaspoon salt over fish. Toss well and let stand five minutes.
Meanwhile, combine the sour cream, remaining 1 tablespoon lime juice, chipotle hot sauce, remaining ½ teaspoon cumin and ¼ teaspoon salt in a large bowl and mix well. Add cole slaw mix and cilantro and toss well.*
Cook fish in a large nonstick skillet coated with cooking spray over medium heat three minutes or until fish is opaque, stirring frequently. Serve fish in warm tortillas topped with a little of the cole slaw mixture. Serve the remaining cole slaw on the side.
Tips:
The fish will become firmer when it stands with the lime juice lessening the chance of breaking it up in the skillet. *The cole slaw may be prepared and refrigerated up to two hours before serving.
Nutritional Analysis:
Total fat (g): 6
Fat calories (kc): 50
Cholesterol (mg): 45
Trans fatty acids (g): 0
Saturated fat (g): 2
Polyunsaturated fat (g): 1
Monounsaturated fat (g): 0
Fiber (g): 5
Carbohydrates (g): 31
Sugar (g): 7
Protein (g): 22
Sodium (mg): 430
Calcium (mg): 132