Healthy Recipe: Fish Tacos 3 Ways

Who doesn’t love tacos? They’re quick, convenient, and guaranteed to satisfy even the pickiest eaters. They’re also a great way to sneak in more fish, something almost all of us could use more of. Even though fish is loaded with lean protein and mood-boosting omega-3 fats, only 20 percent of adults and 6 percent of kids hit the recommended two servings per week. 

Another reason to love fish tacos: They’re a cinch to prepare (just 10 minutes from pan to plate). We used omega-3-rich barramundi, a.k.a. giant perch, but any fish filet will do. Try them with any—or all—of these toppings. For extra convenience, you can prep them ahead of time and store them in the fridge until it’s taco time!

Fish Tacos 

INGREDIENTS:

For the fish tacos:

½ cup all-purpose flour

½ teaspoon cumin

½ teaspoon chili powder

½ teaspoon garlic powder

¼ teaspoon coriander

Salt and freshly ground pepper

1 pound (16 oz/ 500g) fish fillets (such as barramundi, flounder, tilapia, or cod)

2 tablespoons canola oil

8 6-inch corn tortillas, warmed

INSTRUCTIONS:

On a large plate, combine flour, cumin, chili powder, garlic powder, coriander, salt, and pepper. Dredge fish in flour mixture and set aside.

In a large sauté pan, heat canola oil over medium-high heat. Add fish and cook for 3 to 4 minutes per side, or until fish is golden on the outside and flaky on the inside. Remove fish from pan, divide into 8 pieces, and serve on warm tortillas with your choice of slaw or salsa.

Makes 4 servings.

NUTRITION FACTS PER SERVING: 

Calories 309

Total fat 10 g

Saturated fat 1 g

Cholesterol 47 mg

Sodium 58 mg

Carbs 32 g

Fiber 4 g

Total sugars 2 g

Added sugars 0 g

Protein 27 g

Black Bean Pineapple Salsa

INGREDIENTS:

Juice and zest of 1 lime

½ to 1 teaspoon adobo sauce, from a can of chipotle peppers in adobo sauce (optional)

Salt and freshly ground pepper

1 cup (260 g) no-salt-added canned black beans, rinsed and drained

1 cup (165 g) pineapple chunks, cut into ¼-inch dice

½ cup (75 g) English cucumber, cut into ¼-inch dice 

1 thinly sliced scallion

INSTRUCTIONS: 

In a large bowl, whisk together lime juice, zest, adobo sauce (if using), salt, and pepper. Add black beans, pineapple, cucumber, and scallion. Toss well and serve with tacos.

Makes 4 servings.

NUTRITION FACTS PER SERVING: 

Calories 82

Total fat 1 g

Saturated fat 0 g

Cholesterol 0 mg

Sodium 14 mg

Carbs 16 g

Fiber 4 g

Total sugars 5 g

Added sugars 0 g

Protein 4 g

Carrot Radish Apple Slaw

INGREDIENTS:

1 tablespoon toasted sesame oil

2 tablespoons 100-percent orange juice

1 tablespoon rice vinegar

1 teaspoon honey

1 to 2 teaspoons minced ginger

Salt

4 radishes, cut into 1-inch matchsticks

1 cup (60 g) shredded carrots

1 tart apple (such as Fuji or Granny Smith) cut into 1-inch matchsticks

INSTRUCTIONS: 

In a large bowl, whisk together sesame oil, orange juice, rice vinegar, honey, ginger, and salt. Add radishes, carrots, and apple. Toss well and serve with tacos.

Makes 4 servings.

NUTRITION FACTS PER SERVING: 

Calories 68

Total fat 3 g

Saturated fat 1 g

Cholesterol 0 mg

Sodium 11 mg

Carbs 10 g

Fiber 1 g

Total sugars 8 g

Added sugars 1 g

Protein <1 g

Grapefruit Avocado Salsa

INGREDIENTS:

1 tablespoon lemon zest

½ jalapeno pepper, seeded and finely chopped

2 tablespoons fresh cilantro, chopped

Salt and freshly ground pepper

2 red grapefruits, sectioned, cut into ½-inch pieces, and drained

1 avocado, cut into ½-inch dice

½ red onion, roughly chopped

INSTRUCTIONS: 

In a large bowl, whisk together lemon zest, jalapeno, cilantro, salt, and pepper. Add grapefruit, avocado, and onion. Toss well and serve with tacos. 

Makes 4 servings.

NUTRITION FACTS PER SERVING:

Calories 135

Total fat 8 g

Saturated fat 1 g

Cholesterol 0 mg

Sodium 6 mg

Carbs 18 g

Fiber 5 g

Total sugars 1 g

Added sugars 0 g

Protein 2 g