The federal government’s Dietary Guidelines for Americans recommend that adults eat at least 8 ounces of fish per week because of the role fish plays in promoting heart health.
Fish is an excellent source of protein. Any fats they contain are beneficial polyunsaturated fats, including heart-healthy omega-3 fats. Other vital nutrients in fish include iron, iodine, selenium, zinc, and vitamin B12. Tilapia, called tilapia in today’s recipe for fish tacos, also provides choline. The vitamin-like substance supports rapid brain growth that occurs in early childhood, and is used throughout our lives to produce acetylcholine, a neurotransmitter that plays an important role in regulating memory, mood and intelligence.
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Years ago, you may have heard about the unsafe farming practices that gave tilapia a bad name. Today, the fish is raised safely and has been identified by the Environmental Protection Agency and Food and Drug Administration as a good choice for children and nursing mothers due to its low levels of mercury. As a bonus, it’s inexpensive!
Today’s recipe contains a lot of simple ingredients, which makes it attractive and easy to prepare. Cabbage slaw and crunchy onions make an attractive presentation alongside black tilapia. Whole-wheat tortillas provide more fiber and nutrients than white flours. A creamy green sauce made with avocado, cilantro, jalapeno, and fresh lime juice finishes it off perfectly.
Bethany Thayer is a registered dietitian with Henry Ford Health System. For more recipes and health information, visit henryford.com/blog and for questions about today’s recipe email [email protected]
Black fish taco with avocado and cilantro dressing and salad
Servings: 6 (2 tacos) / Preparation time: 40 minutes / Total time: 1 hour
blackened fish
1 pound tilapia fillet
1 teaspoon paprika
1 teaspoon garlic powder
Half a teaspoon of cumin
1 teaspoon onion powder
1 teaspoon dried oregano
Half a teaspoon of brown sugar
Half a teaspoon of cayenne pepper
2 tablespoons olive oil
12 (6 inch) whole wheat tortillas
slow
½ red cabbage, thinly sliced
¼ green cabbage, thinly sliced
½ medium onion, cut into cubes
¼ cup chopped coriander
juice of 1 lemon
Avocado and coriander sauce
Half a cup of plain, non-fat Greek yogurt
1 ripe avocado, cored and skin removed
¼ cup chopped coriander
juice of 1 lemon
1 jalapeno pepper, seeded and chopped
In a small bowl, combine paprika, garlic powder, cumin, onion powder, dried oregano, brown sugar, and cayenne pepper. Sprinkle the mixture on both sides of the tilapia fillets and rub in the spices. Leave it aside.
Combine all cabbage ingredients in a large bowl and mix well. Combine all avocado and cilantro dressing ingredients in a food processor or blender and blend until well combined.
Heat the oil in a heavy-bottomed skillet over medium to high heat. Once hot, add tilapia pieces a little at a time. Cook for 4-5 minutes on each side, or until the fish are black on the outside and the fish cracks easily.
Remove the fish from the skillet. If desired, heat whole tortillas in the same skillet over medium heat for 10-20 seconds on each side.
Break the tilapia into 2-3 inch pieces. Spread fish evenly among 12 tortillas, and top with avocado and cilantro dressing.
From Henry Ford Live Well.
332 Calories (36% of Fat) 13 grams Fat (3 grams he sat. Fat) 27 grams carbohydrates30 g protein256 mg sodium57 mg cholesterol79 mg Calcium7 g the basic. Food exchange: 1½ starch 1 Vegetables, 3 protein.
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