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Grilled shrimp tacos. You can use any fish or seafood—or any protein, for that matter. Photo courtesy Wisconsin Milk Marketing Board.

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November 2011

Product Reviews / Main Nibbles / International Foods

Fish Taco Recipe

Sautéed, Not Fried, For A Healthier Taco; You Can Use Any Fish Or Seafood

This is Page 3 of a three-page taco article. Click on the black links below to visit other pages.

 

Introduction

In Mexico, fish tacos are often made with breaded and fried fish. In the interest of healthier cooking, we’ve sauteed the fish in this recipe in some heart-healthy canola oil.

This is a universal recipe: You can substitute shredded chicken or pork, sliced beef or any other protein for the fish.

Fish Taco Recipe

Serves: 4

Ingredients

  • 2 cups any salad base: shredded cabbage, coleslaw mix, shredded lettuce
  • 3/4 cup salsa, divided
  • 2 tablespoons sour cream or nonfat plain Greek yogurt
  • 1 pound mahi-mahi or other fish fillets, or your favorite seafood (shrimp,
    crab or scallops, for example)
  • 1 teaspoon chili powder
  • 2 teaspoons canola or vegetable oil (canola is heart-healthy)
  • 8 six-inch corn tortillas, warmed in the microwave
  • 2 cups cheese: shredded Mexican cheese blend, cheddar, provolone or
    crumbled cheese such as goat cheese
  • Your favorite mix-ins: diced avocado, corn, green peppers, smoked
    jalapeños or any fusion ingredients
  • Lime wedges (optional)

Preparation

  1. In a medium bowl, combine cabbage, 1/4 cup salsa and sour cream. Mix well and set aside.
  2. Cut fish fillets crosswise into 1/2-inch thick strips. Sprinkle chili powder over fish.
  3. Heat oil in a large nonstick skillet over medium heat until hot. Cook 2 to 3 minutes per side or until fish is opaque in center.
  4. Fill warm tortillas with fish, half the cheese, the remaining 1/2 cup salsa, cabbage mixture and remaining cheese.
  5. Serve with lime wedges.

 

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