Food Security and Sustainability
Fish tacos, typically flavored with lime, cumin, garlic and peppers, are popular in coastal areas where seafood is plentiful — and they can be appealing ways to make seafood "kid-friendly" in your kitchen.
6 5-ounce tilapia fillets or other firm white fish
½ teaspoon ground cumin
⅛ teaspoon 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 tablespoons fresh cilantro or parsley, coarsely chopped
Before you begin: Wash your hands.
- 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 1 minute, until peppers and onion are slightly softened.
- Add tilapia and cook for about 3 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.
- As another option, substitute shrimp for white fish.
- To add more color and nutrition to your plate, serve with avocado slices, salsa, beans and brown rice on the side.
Calories: 380; Calories from fat: 130; Total fat: 15g; Saturated fat: 2.5g; Trans fat: 0g; Cholesterol: 70mg; Sodium 310mg; Total carbohydrate: 28g; Dietary fiber: 4g; Sugars: 3g; Protein 33g
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
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