Tilapia Tacos
Per ServingTilapia Tacos |
||
|---|---|---|
| Makes: 4 | ||
| Serving Size: 1 taco | ||
| Calories | 345 | |
| Fat | 8 | g |
| Saturated Fat | 2.1 | g |
| Carbohydrate | 34 | g |
| Fiber | 4 | g |
| Sugars | 8 | g |
| Cholesterol | 75 | mg |
| Sodium | 500 | mg |
| Protein | 33 | g |
| Choices: Starch 2, Vegetable 1, Lean meat 4 | ||
- Makes: 4
- Serving Size: 1 taco
Ingredients
| Fish | ||
| 1 | lb. | tilapia or other similar white fish fillets |
| 2 | Tbsp. | fresh lime juice |
| 2 | tsp. | olive oil |
| 1/2 | tsp. | chili powder |
| 2 | garlic cloves, minced | |
| Sauce | ||
| 1 | cup | plain nonfat yogurt (preferably Greek-style) |
| 1 1/2 | Tbsp. | nonfat mayonnaise |
| 2 | Tbsp. | mild or hot salsa |
| 2 | tsp. | lime juice |
| Fresh ground pepper to taste (not included in nutritional analysis) | ||
| Vegetables | ||
| 1 | cup | shredded green or red cabbage |
| 1 | large | tomato, seeded and diced |
| 1/3 | cups | minced cilantro |
| 4 | (8-inch) whole-wheat tortillas | |
| Garnish | ||
| 4 | thin slices fresh avocado | |
Directions
- To prepare the fish: Combine the fish with the lime juice, olive oil, chili powder, and garlic in a bowl, and let marinate for 30 minutes to 1 hour, covered, in the refrigerator.
- Meanwhile, combine all the ingredients for the sauce and set aside.
- Prepare the vegetables; set aside.
- Remove the fish from the refrigerator, and heat the oven to broil. Cover a broiler pan with foil, and coat with cooking spray. Broil the fish for about 4 to 5 minutes per side until fish is cooked through. Remove from oven. Let fish cool slightly; flake into large pieces.
- Heat each tortilla in a large skillet over medium heat, cooking the tortilla on each side for about 2 minutes until lightly browned.
- Spread the inside of each tortilla with about 1 Tbsp. of the sauce. Divide the fish among the tortillas and top with some of the vegetables. Fold over the tortilla to form a taco and garnish with a slice of avocado. Drizzle additional sauce over each taco.
