Healthy Fish Taco

Healthy Living, Recipes

healthy-fish-taco

Cod, salmon or snapper works great in this healthy fish taco recipe. Panko bread crumbs give the fish crunch without frying. Guacamole and carrot slaw add a healthy boost of flavor and nutrition.

What makes this recipe healthy is that it’s low in fat and loaded with veggies. It’s not high in salt, either-and you could make it even lower in sodium by omitting the salt from the recipe and choosing lower sodium taco shells. Guacamole, made from avocados, gets a twist with the added crunch and fiber of tart apples. The fat in the recipe comes almost entirely from the guacamole, but it’s monounsaturated fat- the kind that may actually lower cholesterol. Cod is low in fat and high in protein. The veggies contribute color and texture but are great sources of fiber and potassium. One taco can be made into a meal by serving it with beans, gazpacho, or a salad for even more vitamins, minerals, and fiber.

Theresa Jackson, RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

Guacamole

  • 3 ripe avocados, pitted, peeled and mashed
  • 2 Tbsp fresh lime juice (about 1 lime)
  • 1/2 medium onion, diced
  • 1 jalapeño pepper, seeded and chopped
  • 1 plum tomato, chopped
  • 3 Tbsp chopped fresh cilantro
  • 1 garlic clove, minced
  • 1/2 tsp green hot sauce
  • 1 Granny Smith apple, peeled and diced
  • Black pepper to taste
  • 1/8 tsp salt
  • 1/2 tsp ground cumin

Tacos

  • 2 cod fillets, about 6 oz each (1 1/2” thick), or salmon or snapper
  • 1/2 cup panko bread crumbs
  • 2 garlic cloves, minced
  • 1 tsp finely chopped fresh rosemary
  • 1/8 tsp salt
  • Black pepper to taste
  • 6 corn taco shells, warmed

Toppings

  • 1 carrot, peeled and shredded
  • 2 daikon radishes, peeled and shredded
  • 2 tsp rice wine vinegar
  • Black pepper to taste
  • 1 beet, peeled and shredded
  • Fresh cilantro, for garnish
  • Lime juice, optional

Preparation

In a medium bowl, combine all guacamole ingredients. Cover with plastic wrap and refrigerate for at least 30 minutes. (Note: Only half the guacamole is needed for this recipe—reserve half for another use.)

Preheat oven to 400°. Wash and pat the cod dry. Place a piece of foil into a baking pan and make a square, lifting the sides of the foil to create a ridge on all sides. Lightly coat the foil with nonstick cooking spray. In a bowl, combine remaining taco ingredients (except the taco shells and the toppings). Sprinkle the panko mixture over the top and sides of the cod. Lightly coat the fish with nonstick cooking spray. Bake for 8 minutes. Remove from the oven and let rest for at least 5 minutes at room temperature.

In a small bowl, combine the carrot, radishes, 1 teaspoon of the vinegar and black pepper to taste; set aside. In a separate bowl, combine the beet and the remaining 1 teaspoon of vinegar.

Break up the cod into pieces and arrange inside warm taco shells. Top with carrot and radish slaw, beet slaw and guacamole. Garnish with cilantro and drizzle with lime juice, if desired. Serve warm.

Yield: 6 servings

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Nutrition Facts

Serving Size: 1 taco

Calories: 239
Sodium: 166mg
Fat: 8g
Carbohydrates: 29g
Saturated Fat: 1g
Fiber: 8g
Cholesterol: 24mg
Protein: 14g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.