Baja Fish Tacos
Tilapia is a firm white fish with a mild taste. Like all white fish, it’s super light: 105 calories (and 22 grams of protein) per 4-ounce serving. Plus it’s affordable and ranks high on the eco-scale, with sustainable farming methods and negligible contaminant levels. Haddock, sole, mahi mahi or any other white fish also work well in this recipe.
- 6 4-6 oz tilapia fillets (fresh or frozen)
- 2½ tsp chili powder
- 1½ Tbs olive oil
- 1 large avocado, diced
- 2½ cups shredded red or green cabbage
- 1¼ cups salsa (homemade or storebought)
- 2 limes, cut into wedges
- 12 small corn tortillas (soft or hard shells) or 6 large (7-8”) whole grain tortillas
- Combine oil and chili powder; brush on tilapia.
- Cook on preheated grill (bbq or electric grill) 2-3 minutes per side or until fish is opaque and flakes easily with a fork. (Or, bake 10-15 minutes at 375 F or cook in a lightly oiled skillet).
- Break cooked tilapia into pieces with a fork.
- Layer cabbage, fish and avocado on tortillas. Top with salsa and lime juice; wrap up burrito-style.
- Serve with extra salsa and lime juice. Serves 6 (2 corn tortillas or 1 large tortilla per person).
Per serving: 353 calories, 12 g fat (2 g sat, 0 g trans), 490 mg sodium, 4 g fibre, 3 g sugars, 29 g protein
- Puree avocado with fresh lime juice for a quick and creamy dressing.
- Add chopped mango or pineapple to salsa for a tropical twist.
- Look for jarred salsas with less than 175 mg of sodium per 2 Tbs serving (I like Old Dutch salsa, available at supermarkets.)