Monday, May 16, 2011

Healthy Fish Taco meal

Healthy Fish Taco meal

Fish…
1 pound white fish fillets
1 lime zested and juiced
1 tsp. paprika
2 cloves minced garlic
¼ cup olive oil
Kosher salt
Whole wheat flour

Cabbage slaw…
½ head of cabbage shredded
3 scallions sliced finely
1 serrano pepper  minced
1/3 cup white vinegar
2 tablespoons  honey
¼ cup olive oil
Kosher salt
Freshly ground black pepper

8 small flour tortillas
1 avocado sliced


Mexican Rice…
1 cup white rice
1-15 ounce can of tomato sauce
2 cups of water , use as needed
1/2 onion chopped
1 serrano pepper minced
2 cloves garlic minced
1 can of black beans rinsed and drained
1 can on mexican corn drained
1 teaspoon  dried cilantro  


Fish…combine the fish with lime zest and juice, garlic, salt,  paprika, oil in a med. bowl to marinade a couple of hours before fixing.


Cabbage… combine cabbage, scallions and serrano in a med. bowl. In a small bowl combine the vinegar, honey, oil and mix. Add this to the cabbage mixture and toss well , season with salt and pepper. Leave at room temperature till ready to serve.


Mexican rice…toast the rice until it is light  brown and removed from heat. In a skillet saute the onions, serrano and garlic, for 30 seconds.  Then stir in the tomato sauce  and cumin when it is hot  transfer to a med. sauce pan and add drained corn and black beans,  toasted rice and 1 ½ cup of water cover and cook on med . high till rice is tender, stir often and add more water if needed. Stir in cilantro and serve.


To cook fish and assemble… preheat oven to 350 degrees. Wrap tortillas in foil.

Take the fish out of  the bowl one piece at a time and coat with wheat flour  and place a parchment lined baking sheet . Put the fish  and the tortillas in the oven  for about 10 -12 min. or until fish is done.
Remove the tortillas and the fish from the oven.. Put fish on a tortilla, top with a couple of slices of avocado and finish with cabbage  slaw.