ope体育Tacos, a traditional Mexican dish, have become an American favorite.
These fish tacos take only minutes to make and get a lot of flavor from Old Bay Seasoning, which can be found in the spice section of the market.
Serve the tacos as an open sandwich or fold them over taco style. Either way they make a simple, delicious dinner.
To save preparation time, use fresh diced tomatoes and onions found in the produce department.
SHOPPING LIST: To buy: 3/4 pound white fish fillet (tilapia, sole or flounder), 1 package reduced-sodium Old Bay seasoning, 1 bottle reduced-fat mayonnaise, 1 package diced tomatoes, 1 package diced onion, 2 limes, 1 package shredded lettuce, 1 small package 6-inch flour tortillas and 1 small, ripe avocado. Staples: olive oil spray, paprika, reduced-fat oil and vinegar, salt and black peppercorns.
- 3/4 pound white fish fillet (tilapia, sole or flounder), the fresher the better
- 1 tablespoon reduced-sodium Old Bay seasoning
- 1 teaspoon paprika
- 2 teaspoons lime juice, plus 1 lime as garnish
- Olive oil spray
- 3/4 cup diced tomatoes
- 3/4 cup diced onion
- Salt and freshly ground black pepper
- 2 tablespoons reduced-fat mayonnaise
- 1 cup shredded lettuce
- 4 6-inch flour tortillas
ope体育Sprinkle both sides of the fillet with Old Bay seasoning and paprika. Squeeze 2 teaspoons lime juice over the fish.
ope体育Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Sauté fish 3 minutes. Turn fish over and add the tomatoes and onion to the skillet. Sauté 4 minutes. Fish should be opaque not translucent. Add salt and pepper to taste.
ope体育While fish cooks, wrap tortillas in paper towel place in a microwave oven for 30 seconds. Or, wrap them in foil and place in a toaster oven or under a broiler for a minute to warm through.
ope体育Spread mayonnaise over one side of the 4 tortillas. Place shredded lettuce over the mayonnaise and the fish over the lettuce. Spoon the tomatoes and onion on top and fold in half in a taco shape. Cut whole lime into quarters and place two quarters on each plate.
Makes 2 servings.
Nutrition information per serving: 464 calories (29% from fat), 14.8 g fat (3.5 g saturated, 6.1 g monounsaturated), 84 mg cholesterol, 41 g protein, 42.5 g carbohydrates, 4.5 g fiber, 590 mg sodium.
- 1/2 small ripe avocado
- 2 tablespoons reduced-fat oil and vinegar dressing
- 4 cups shredded lettuce
ope体育Peel avocado and cut it in half around the stone. Remove the stone and cut avocado into slices. Place in a bowl and spoon dressing over the slices. When tacos are ready, divide lettuce between 2 dinner plates and place avocado slices and dressing on the lettuce.
ope体育If you like your salad spicy, add several drops hot pepper sauce to the avocado slices.
Makes 2 servings.
Nutrition information per serving: 84 calories (70% from fat), 6.5 g fat (0.8 g saturated, 3.7 g monounsaturated), 1 mg cholesterol, 1.9 g protein, 6.7 g carbohydrates, 4.3 g fiber, 15 mg sodium.
Quick Fix is a Tribune News Service column from Linda Gassenheimer. She is the author, most recently, of “The 12-Week Diabetes Cookbook,” “Delicious One-Pot Dishes” and “Quick and Easy Chicken.” Her website is . Find her on Facebook or follow her on Twitter @lgassenheimer. Email: firstname.lastname@example.org.