Fish tacos

Fish tacos are a family-friendly way to enjoy fish this summer. The recommended amount is 8 ounces of fish per week (or two 4 ounce servings) according to the current Dietary Guidelines for Americans. And, if the Mediterranean Style of eating is on your healthy eating to-do list, then fish tacos fit the bill for that too.

Canned or fresh, fish’s stellar nutrition profile is singled out for brain, bone and heart health. Why? Because it's rich in protein, healthy fats and some hard-to-get vitamins and minerals like Vitamin D and calcium. Fatty fish, like salmon and tuna, are rich in Omega 3 fats and Vitamin D. White fish, like tilapia and flounder, have lower amounts but are still good sources of these vitamins and minerals.   

Because these recipes also feature vegetables and whole grain tortillas, they make complete meals that are truly delicious and nutritious. Enjoy!

Tilapia and bell peppers tacos

Ingredients:

• 6 5-ounce tilapia fillets or other firm white fish
• ½ tsp ground cumin
• ⅛ tsp salt
• 2 limes, divided
• ¼ cup olive oil
• ½ large red bell pepper, cut in ¼-inch strips
• ½ large yellow bell pepper, cut in ¼-inch strips
• 1 jalapeño pepper, cut in thin strips
• 1 small onion, thinly sliced
• 2 cloves garlic, chopped
• 6 8-inch whole-wheat tortillas
• 6 tbs fresh cilantro or parsley, coarsely chopped

Instructions:

• Place tilapia in a medium bowl. Toss with cumin, salt and juice of 1 lime. Set aside.
• Heat olive oil over medium-high heat in a large nonstick skillet. Add red and yellow peppers, jalapeño, onion and garlic. Cook and stir for about one minute, until peppers and onion are slightly softened.
• Add tilapia and cook for about three minutes on each side or until white and opaque. Fish will flake easily and may break apart.
• Warm tortillas according to package instructions.
• Divide the tilapia-pepper mixture and cilantro evenly over tortillas. Roll to shape the taco. To serve, garnish each taco with a wedge of the remaining lime.

Recipe adapted from eatright.org.

Fish tacos with broccoli slaw

Ingredients:

• 1 cup water
• 4 firm white fish fillets (about 4 ounces each), such as cod or halibut, 3/4 to 1 inch thick, rinsed and patted dry
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 1/8 tsp garlic powder
• 2 cups broccoli slaw
• 1/4 cup chopped, fresh cilantro
• 1 medium green onion (thinly sliced)
• 3 tbs light mayonnaise
• 2 tbs fresh lime juice
• 4 6-inch corn tortillas

Instructions:

• Pour the water into the pressure cooker. Place the steaming rack in the pressure cooker. Place the fish on the rack.
• In a small bowl, stir together the chili powder, cumin and garlic powder. Sprinkle the mixture over the fish. Secure the lid. Cook on high pressure for four minutes. Quickly release the pressure.
• Meanwhile, in a medium bowl, stir together the broccoli slaw, cilantro and green onion, tossing gently to combine. Stir in the mayonnaise and lime juice until blended.
• Heat a small nonstick skillet over medium-high heat. Warm the tortillas, one at a time, turning until heated through. Transfer to a work surface. Place the fish on the tortillas. Top with the slaw. Serve immediately.

Recipe adapted from recipes.heart.org.

Next steps:

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