Build-Your-Own Fish Tacos - Blog - Persona Nutrition

Build-Your-Own Fish Tacos

Build-your-own tacos are a great lunch for a crowd. Serve with Avocado Lime Salsa, Low-Fat Chunky Guacamole, and Classic Lemonade.

Ingredients:

cooking spray

Juice of one large lemon

1 teaspoon chili powder

1 teaspoon paprika

1/2 teaspoon dried oregano

1 pound fillet of sole

salt

1 tablespoon canned jalapeno pepper, diced

1 tablespoon fresh lemon juice

2/3 cup commercial salsa

2 tablespoons onion, minced

3 tablespoons fresh cilantro, chopped

1 cup tomato, diced and drained

3 cups cabbage, shredded

2/3 cup fat-free sour cream

1 large avocado, peeled, pitted, and sliced into 12 thin slices

12 corn tortillas

 

Directions:

Heat broiler. Line cookie sheet with tin foil and spray with cooking spray.

1) In a pie pan, mix lemon juice, chili powder, paprika, and oregano.  Dip sole briefly into lemon mixture, covering both sides and place on cookie sheet. Salt lightly. Broil until cooked through, approximately 3 minutes. Remove from oven. When cool, break into large chunks and place in medium bowl. Gently stir in jalapeno pepper and lemon juice. (If you like more spicy taste, add an additional tablespoon of jalapeno pepper.) Set aside.

2) In a medium bowl, mix salsa, onion, and cilantro. Set aside.

3) Place tomatoes, cabbage, sour cream, and avocado in separate serving bowls. Set aside.

4) Heat a nonstick griddle on medium-high heat. Place tortillas on griddle and warm, turning once.

5) People can build their own tacos by filling each tortilla with an ounce of the fish mixture, cabbage, a tablespoon of tomatoes, a tablespoon of salsa, a slice of avocado, and a tablespoon of sour cream. Makes 12 tacos.

Nutritional Analysis per taco: 149 Calories; 23 percent fat (3.8 grams); < 1 gram saturated fat; 27 percent protein; 50 percent carbohydrate; 3 grams fiber.

 

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This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

 

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