Eating Healthy Blog

Delicious Fish Taco

Delicious Fish Taco

Why is eating fish healthy?

Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the “bad” fats commonly found in red meat, called omega-6 fatty acids.

The omega-3s found in fish (EPA and DHA) appear to provide the greatest health benefits. Fish that are high in omega-3s, low in environmental contaminants and eco-friendly include:

    • wild salmon from Alaska (fresh, frozen and canned),
    • Arctic char,
    • Atlantic mackerel,
    • sardines,
    • sablefish,
    • anchovies
    • farmed oysters
    • farmed rainbow trout and
    • albacore tuna from the U.S. and Canada

Yield: 6 to 8 servings

Ingredients

Tacos:

  • 1 pound white flaky fish, such as mahi mahi, cod
  • 1/4 cup canola oil
  • 1 lime, juiced
  • 1 tablespoons ancho chili powder
  • 1 jalapeno, coarsely chopped
  • 1/4 cup chopped fresh cilantro leaves
  • 8 flour tortillas

Garnish:

  • Shredded white cabbage
  • Hot sauce
  • Lite or fat free sour cream
  • Thinly sliced red onion
  • Thinly sliced green onion
  • Chopped cilantro leaves
  • Pureed Tomato Salsa, recipe follows

Directions

Preheat grill to medium-high heat. Place fish in a medium size dish. Whisk together the oil, lime juice, ancho, jalapeno, and cilantro and pour over the fish. Let marinate for 15 to 20 minutes.

Remove the fish from the marinade place onto a hot grill, flesh side down. Grill the fish for 4 minutes on the first side and then flip for 30 seconds and remove. Let rest for 5 minutes then flake the fish with a fork.

Place the tortillas on the grill and grill for 20 seconds. Divide the fish among the tortillas and garnish with any or all of the garnishes.

Pureed Tomato Salsa:

  • 2 tablespoon peanut oil
  • 1 small red onion, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • 4 large ripe tomatoes, chopped
  • 1 serrano chile
  • 1 jalapeno, sliced
  • 1 tablespoon chipotle hot sauce
  • 1 tablespoon Mexican oregano
  • 1/4 cup chopped fresh cilantro leaves
  • Salt and pepper

Preheat grill or use side burners of the grill. Heat oil in medium saucepan, add onions and garlic and cook until soft. Add tomatoes, serrano and jalapeno and cook until tomatoes are soft, about 15 to 20 minutes. Puree the mixture with a hand-held immersion blender until smooth and cook for an additional 10 to 15 minutes. Add the hot sauce, oregano, cilantro and lime juice and season with salt and pepper, to taste.

Email Updates Sign Up

Fill in your email address below to get email updates when new content is posted to the BMH website.