Featured Recipes Seafood — 25 October 2013

A family-friendly fish dish that takes only minutes to cook!

By: Jodie Shield, RD

When it comes to fish, are they biting yet?  I’m not talking about the large-mouth bass or rainbow trout; I’m talking about your family!  Getting your loved ones hooked on fish can be a challenge without the right bait – a really good recipe.   Sneaking fish into tried and true recipes is one of the five tips I recommended in my Go Fish blog.  This Fish Tacos with Lime-Cilantro Slaw will reel them in for sure.  I got this super easy and tasty recipe from my friend, Marla Heller’s new cook book The Everyday Dash Diet Cookbook.  Not familiar with the Dash Diet?  It’s one of the healthiest ways you can eat if you want to lower your blood pressure, reduce your cholesterol and lose weight without taking medication. Since it was originally developed as part of the Dietary Approaches to Stop Hypertension Study (hence the name DASH), it has lots of research to prove that it works.  October is National Seafood Month and the perfect time to try this fish taco recipe along with some of my other fish favs Tuna Salad with Parmesan, Jammin’ Jambalaya, and Stir-Fry Catfish.  What’s your family’s favorite catch of the day?

 Fish Tacos with Lime-Cilantro Slaw

Makes 6 servings

 Preparation Time: 10 minutes

Cooking Time: 10 minutes

Ingredients:

  • 2 tablespoons fresh lime juice
  • 2 teaspoons chili powder
  • 1-½ pounds cod fillets
  • Freshly grated zest of 1 lime
  • 2 tablespoons fresh lime juice
  • 2 tablespoons light mayonnaise
  • 1 (12-ounce) bag coleslaw mix
  • 2 plum (Roma) tomatoes, seeded and cut into ½-inch dice
  • 2 scallions, white and green parts, finely chopped
  • 2 tablespoons finely chopped fresh cilantro
  • ½ teaspoon kosher salt
  • Olive oil in a pump sprayer
  • 12 (6-inchj) corn tortillas, warmed
  • Lime wedges, for serving
  • Directions:
  1. Whisk together the lime juice and chili powder in a shallow glass or ceramic baking dish.  Add the cod and turn to coat. Cover and refrigerate while making the slaw.
  2. In a large bowl, whisk together the lime zest and juice and mayonnaise.  Add the coleslaw mix, tomatoes, scallions, cilantro, and salt and mix well.  Set aside.
  3. Spray a large nonstick skillet with oil and heat over medium-high heat.  Remove the fish from the baking dish, letting the excess juice drip back into the dish.  Place in the skillet and cook, turning occasionally, until opaque when flaked in the thickest part with the tip of a knife, about 8 minutes.  Transfer to a serving bowl and flake into large chunks with a fork.
  4. For each serving, spoon some fish and slaw on a tortilla, then fold and eat, with a squeeze of lime juice, if you wish.

Nutrition Information per serving: 247 calories, 24 grams protein, 29 grams carbohydrate, 4 grams fat, 0.5 grams saturated fat, 51 milligrams cholesterol, 6 grams dietary fiber, 308 milligrams sodium

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About Author

Jodie
Jodie

Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

(2) Readers Comments

  1. I think this is a great recipe for families–very easy and nutritious. I typically will bake my fish in the oven on a baking sheet lined with parchment paper. This cuts down the need for oil, which is expensive but it also cuts out a lot of calories and fat. I always use spices, herbs and zest to flavor my fish because it really helps with the flavor when omitting salt so this recipe is right up my ally 🙂

    Angela Dennison

    • Jodie

      Angela, Thanks for the baking tips. This recipe came from my friend and colleague, Marla Heller. She is an authority on the DASH diet and this was one of her favs. It’s from her new cook book The Everyday DASH Diet Cookbook.

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