Healthy Meal Ideas

VIDEO: Fish Tacos with Avocado-Cilantro Sauce Recipe

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By Henry Ford Health System Staff

Mexican food doesn’t have to be off-limits if you are trying to eat healthy. The key is focusing on bold flavors and fresh ingredients, not the excessive amounts of cheese or fried foods that can dominate the menu at many Mexican restaurants.

When you are looking for something fresh and vibrant to have for dinner, these fish tacos are sure to hit the spot. They are easy to prepare and bring together simple, healthy ingredients like blackened tilapia with a bright, crunchy slaw of cabbage and onion. The whole-wheat tortillas provide more fiber and nutrients than the white flour variety. It all gets topped with a creamy sauce made with classic Mexican ingredients: avocado, cilantro, jalapeno and fresh lime juice.

Fish Tacos with Avocado-Cilantro Sauce and Slaw
Yield: 6 servings of 2 tacos each

Ingredients:
1 1/2 lbs. tilapia fillets
1 1/2 tsp. paprika
1 tsp. garlic powder
1/2 tsp. cumin
1 tsp. onion powder
1 tsp. dried oregano
1/2 tsp. brown sugar
1/4 tsp. cayenne pepper
2 Tbsp. olive oil
12 whole wheat tortillas

Avocado-Cilantro Sauce:
1/2 cup plain nonfat Greek yogurt
1 ripe avocado, pitted and skinned
1/4 cup cilantro, chopped
Juice of 1 lime
1 jalapeño pepper, seeded and chopped

Cabbage Slaw:
1/2 red cabbage, sliced thin
1/4 green cabbage, sliced thin
1/2 medium-sized onion, diced
1/2 cup cilantro, chopped
Juice of 1 lime

Directions:
In a small bowl, combine the paprika, garlic powder, cumin, onion powder, dried oregano, brown sugar, and cayenne pepper. Sprinkle the mixture over both sides of the tilapia fillets and rub the seasonings in. Combine all of the slaw ingredients in a large bowl and mix well. Combine all of the avocado-cilantro sauce ingredients in a food processor or blender and pulse until well combined. Heat the olive oil in a heavy-bottomed pan over medium-high heat. Once heated, add the tilapia a few at a time. Cook for 4-5 minutes on each side, or until the outside is blackened and the fish flakes apart easily. Remove fish from heat, and if desired, warm the whole wheat tortillas in the same skillet over medium heat, 10-20 seconds on each side. Break up the tilapia into 2-3″ pieces. Distribute the fish evenly between the 12 tortillas, and top each with slaw and avocado-cilantro sauce.

NUTRITION INFORMATION PER SERVING  (2 tacos): 332 Calories; 13 grams Fat; 3 grams Saturated Fat; 57 mg Cholesterol; 256 mg Sodium; 27 grams Carbohydrates; 7 grams Sugar; 7 grams Fiber; 30 grams Protein

Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.

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