Fish tacos with tomatillo sauce

Dietician's Tip

If cilantro isn't to your liking, use parsley instead.

Ingredients

  • 12 ounces whitefish, such as cod or tilapia
  • Salt and pepper to taste (optional)
  • 1/4 head Napa cabbage (1 1/2 cups)
  • 1 teaspoon cumin
  • 2 teaspoons paprika
  • 1/2 teaspoon chili powder
  • 1/2 small yellow onion, diced (1/4 cup)
  • 2 tablespoons minced cilantro
  • 2 red Fresno peppers, diced
  • Zest and juice of 1 lime (1/2 teaspoon zest, 1 tablespoon juice)
  • 4 tablespoons tomatillo salsa
  • 4 wheat tortillas (6-inch diameter), lightly grilled or toasted

Directions

Season fish with salt and pepper if you like. Then bake fish at 375 F for about 20 minutes until internal temperature reaches 145 F. Or grill fish if you prefer.

Place remaining ingredients except tortillas in a mixing bowl and toss to combine. Flake fish and place on tortillas. Top with cabbage and salsa mixture. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 187
Total carbohydrate: 21 g
Cholesterol: 39 mg
Dietary fiber: 2.5 g
Monounsaturated fat: Trace
Protein: 19 g
Saturated fat: 0.5 g
Serving size: 1 filled tortilla
Sodium: 190 mg
Total fat: 3 g

DASH Eating Plan Servings

Grains and grain products: 1
Meats, poultry and fish: 3
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1
Vegetables: 1

Last Updated Aug 29, 2019


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