This recipe is a perfect light meal for a spring or summer evening. The tilapia in this recipe is a great source of protein, selenium, and B12. This recipe could be served with a side of black beans for additional protein or whole grain brown rice or quinoa. You may even considering make a summer salad of tomatoes, avocados, and corn for a refreshing, light meal.
12 small corn tortillas (or substitute with whole-wheat tortillas)
3 Tbsp. canola oil divided
3 Tbsp. lime juice, divided
1/2 cup fresh cilantro, chopped and divided
2-3 cups thinly sliced cabbage, mix of red and white varieties
3 green onions sliced thinly
1 small red onion sliced thinly
1 large tomato chopped
1 lb. Tilapia fish fillets
3 cloves garlic, minced
1 tsp. ground cumin
1/4 tsp. each salt and freshly ground pepper
Canola oil cooking spray
6 lime wedges for garnish
Hot sauce (optional)
Preheat the oven to 300 degrees.
Place tortillas in aluminum foil and cover completely. When oven has reached 300 degrees, place tortillas inside to warm. (This also could be done on grill while fish is cooking.)
Combine 2 tablespoons oil, 2 tablespoons lime juice, 1/4 cup cilantro, cabbage, green onions, red onion, and tomato dice in a bowl and set aside.
Season fish with garlic, cumin, salt, pepper, remaining oil and cilantro, and 1 tablespoon lime juice.
Heat grill or grill pan over medium-high heat. Spray with
cooking spray. Place fish on grill/pan, careful to only turn once so it doesn’t break apart. Let cook over medium high heat for about 4 minutes on first side and then about 2 minutes on second side. Let rest on large plate for about 5 minutes. Carefully flake apart the fish into roughly 1-inch size pieces.
Assemble tacos by placing fish and then slaw in each tortilla.
Serve immediately with lime wedges and hot sauce, if desired.
Per serving: 274 calories, 9 g total fat (1 g saturated fat), 31g carbohydrate, 19 g protein, 5 g, dietary fiber, 165 mg sodium
Recipe from the American Institute for Cancer Research.