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Fish Tacos

Heart Healthy Fish Tacos Recipe

                   
Fish Tacos
Get a host of immune-boosting ingredients all in one delicious fish taco. Tender cod filets are smothered in a spicy guacamole and wrapped in a classic corn taco shell for total satisfaction.
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Ingredients
Recipe yields 6 servings
Guacamole
3 ripe avocados, pitted, peeled and mashed
2 Tbsp lime fresh juice (about 1 lime)
1/2 medium onion, diced
1 jalapeño pepper, seeded and chopped (optional)
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 or salmon fillet (about 6 oz each, 1 1/2-inches thick each)
1/2 cup panko bread crumbs
2 garlic cloves, minced
1 tsp chopped fresh cilantro
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)
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Helpful how to videos
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Directions
Step 1

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.)

Tacos
Step 1

Preheat oven to 400°.

Step 2

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.

Step 3

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.

Step 4

Remove from the oven and let rest for at least 5 minutes at room temperature.

Toppings
Step 1

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. Set aside.

Step 2

Prepare the tacos: 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.

Time: 45 minutes
Servings: 6
Calories: 239
Make this for: Healthy Kids
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 taco
Per serving:
calories:239
total fat:8g
sat fat:1g
cholesterol:24mg
sodium:166mg
total carb:29g
fibers:8g
proteins:14g

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Heart Healthy Fish Tacos Recipe
Ingredients
Recipe yields 6 servings
Guacamole
3 ripe avocados, pitted, peeled and mashed
2 Tbsp lime fresh juice (about 1 lime)
1/2 medium onion, diced
1 jalapeño pepper, seeded and chopped (optional)
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 or salmon fillet (about 6 oz each, 1 1/2-inches thick each)
1/2 cup panko bread crumbs
2 garlic cloves, minced
1 tsp chopped fresh cilantro
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)
Directions
Step 1

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.)

Tacos
Step 1

Preheat oven to 400°.

Step 2

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.

Step 3

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.

Step 4

Remove from the oven and let rest for at least 5 minutes at room temperature.

Toppings
Step 1

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. Set aside.

Step 2

Prepare the tacos: 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.

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