Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo | Category: Diabetes-Friendly, Entrees, Heart-Smart

Fish Tacos with Avocado Salsa

Since experts recommend eating seafood at least twice a week, take a break from the standby beef taco and go fish! See the recipe video below.

Fish Tacos with Avocado Salsa

Ingredients

  • 1/4 cup all-purpose flour, spooned into measuring cup and leveled 60 mL
  • 1/4 cup cornmeal 60 mL
  • 1/2 tsp onion powder 2 mL
  • 1/2 tsp chili powder 2 mL
  • 4 fish fillets (1 lb/500 g), such as tilapia, rinsed, patted dry, and cut into 8 strips total 4
  • 2 Tbsp canola oil 30 mL
  • 1/4 tsp salt 1 mL
  • 8 corn tortillas, warmed
  • 1/2 medium avocado, peeled, pitted, and diced
  • 1/2 cup fresh pico de gallo, salsa verde, or picante sauce 125 mL
  • 1 medium lime, cut into 8 wedges

Instructions

  • 1. Combine flour, cornmeal, onion powder, and chili powder in a shallow dish, such as a pie pan. Coat fish with mixture.
  • 2. Heat canola oil in a large nonstick skillet over medium high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes with a fork. Place on a serving platter and sprinkle evenly with salt.
  • 3. Place fish in warmed tortillas, and top with equal amounts of avocado and pico de gallo. Squeeze a lime wedge over each tortilla.
  • Flavorful tip: Salsa doesn't have to be limited to Mexican fare. It can be used as a spread for sandwiches and topping for simple cuts of meat, poultry, and fish.

Yield

4 servings

serving size

2 tacos

nutritional analysis

Per Serving

Calories375
Total Fat14 g
Saturated Fat2.2 g
Cholesterol75 mg
Carbohydrates37 g
Fiber5 g
Protein27 g
Sodium335 mg