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Fish Tacos with Rainbow Slaw

Fish Tacos with Rainbow Slaw

Dartmouth-Hitchcock’s Culinary Medicine Program offers a healthy version of tacos with fish and rainbow slaw as the main ingredients.

Makes: 6 servings
Serving Size: approximately half a cup
Prep time: 10 minutes
Cooking time: 15 minutes

Ingredients

  • Corn tortillas (flour tortillas, either soft or hard tacos, can be used)
  • 2 pounds tilapia or other white fish (about 6 filets)

Slaw:

  • 1 red pepper, thinly sliced
  • 1 small cucumber, thinly sliced
  • 2 carrots, thinly sliced
  • ½ small head of red cabbage, thinly sliced
  • ½ small head of green cabbage, thinly sliced

Vinaigrette:

  • ¼ cup olive or canola oil
  • ¼ cup lime juice
  • 2 tablespoons honey or maple syrup
  • Salt and pepper

Sauce:

  • Greek yogurt – 7 ounces., plain non-fat or low-fat
  • Chipotle peppers in adobo sauce

Instructions

  1. Slaw:  Slice cabbage, red pepper, cucumber and carrots. Toss with lime vinaigrette, add salt and pepper to taste. Let stand 15 to 20 minutes while preparing other ingredients.
  2. Chipotle-yogurt sauce: Mix yogurt with one diced chipotle pepper in adobo sauce (or ¼ tsp chili powder), a pinch of salt and pepper.
  3. Tortillas: Warm tortillas briefly in oven or microwave and wrap to keep warm.
  4. Fish:  Sprinkle salt and pepper on fish and one diced chipotle pepper with adobo sauce (or sprinkle with chili powder). Heat 1 to 2 teaspoons of olive or canola oil in a non-stick pan on medium heat.  In batches, brown fish on one side, turn and simmer until cooked about 5 minutes.
  5. Assemble: Add fish, slaw and your favorite toppings to a warm tortilla, and enjoy!

Additional options:

  • Use a mandolin, food processor or grater to prepare the slaw.  Pre-packaged slaw is a quick option.
  • One bunch of cilantro, washed and de-stemmed (optional)
  • Topping Ideas: Avocado, cherry tomatoes, black beans, corn (fresh or frozen)

Nutrition (per serving)

Calories 161.2, Total Fat 9.4g, Cholesterol 0.0mg, Sodium 144.6mg, Carbohydrates 19.9g, Dietary Fiber 4.4g, Protein 2.6g

Download a PDF of this recipe.

Find more recipes and health eating tips in the Cooking Up Health section of D-H Health and Wellness.


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