Here – fishy, fishy, fishy!!

This past weekend it was extraordinarily nice and so I wanted to make a meal that suited the weather.  Of course, at the moment, it is only 30-some degrees out and there was a dusting of snow on the deck this morning.  Gotta love  Denver weather!!

The meal is a perfect remedy for those warm nights when you want to grill something, but are tired of hamburgers or chicken.  A cool Corona Light is a perfect partner for this slightly spicy, Mexican inspired dish.

Fish – the chicken of the sea.  Fish is so good for you in many ways – it contains a lot of protein, most varieties are low in fat and contain a generous amount of essential amino acids.*  For this recipe, tilapia can be used, which is great as tilapia is usually the least expensive to buy.  For about a three ounce serving, tilapia provides 26g of protein and 2g of fat.  It is a flaky fish and can be substituted by halibut or mahi-mahi, which are both much more expensive (in my neighborhood at least). 

Fish contains omega-3 and omega-6 fatty acids which are essential for brain, heart and nervous system function.  They also contain the nutrient DHA (docosahexaenoic acid) which is especially vital for our brains as adults and has been purported to lead to healthier brains in young children as well.  In fact, DHA has gotten a lot more attention recently and it is being suggested that pregnant or breast-feeding women add it to their diet in the form of a supplement.  These items are just the tip of the iceberg in terms of how many beneficial ways fish can lead to a healthy body.

 

 

Fish Tacos with Chipotle Cream

By Ellie Krieger, Food Network.com

Makes 4 servings

Ingredients

Fish:

  • 2 tablespoons olive oil
  • 2 tablespoons freshly squeezed lime juice
  • 1/4 teaspoon salt
  • Freshly ground black pepper
  • 1 pound white flaky fish fillet, like tilapia or halibut

Chipotle cream:

  • 1/2 cup plain nonfat yogurt
  • 2 tablespoons mayonnaise
  • 2 teaspoons chipotle pepper, in adobo sauce

 

  • 8 (6-inch) corn tortillas
  • 1 1/2 cups shredded green cabbage or lettuce
  • 1/2 cup corn kernels (thawed if frozen)
  • 1/4 cup fresh cilantro leaves
  • Lime wedges

Directions

In a small bowl, whisk together the oil, lime juice, salt and pepper. Pour over the fish fillets and let marinate for 20 minutes. Put the yogurt into a strainer lined with apaper towel and place over a bowl to drain and thicken for 20 minutes.

Remove the fish from the marinade and grill on a preheated grill or nonstick grill pan over a medium-high heat until cooked thorough, about 3 minutes per side. Set the fish aside on a plate for 5 minutes.

In a small bowl combine the thickened yogurt, mayonnaise, and chipotle pepper.

Heat the tortillas on the grill or grill pan for 30 seconds on each side.

Flake the fish with a fork. Top each tortilla with 1 tablespoon of the chipotle cream. Top with fish, cabbage, corn and cilantro and serve with lime wedges.

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2 thoughts on “Here – fishy, fishy, fishy!!

  1. Pingback: Essential Amino Acids « Nuts for Nutrition

  2. Pingback: It’s “bean” a while « Nuts for Nutrition

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