Tacos are a crowd pleaser and getting about 2 servings of seafood per week can help provide key nutrients, such as omega-3 fatty acids and certain minerals. To make these simple fish tacos, any white flaky fish (such as cod, pollock, hake, or whiting) will do!
Whitefish provides lean protein, B vitamins, and minerals such as phosphorus that support healthy bones. Avocados are a great source of heart-healthy fats, since they contain omega-3 fatty acids, so we decided to use them as a tasty and rich taco topping! Diced tomatoes bring a bright color to your taco toppings, and like every other ingredient mentioned so far, are a good source of potassium, which is important for managing blood pressure and supporting heart health. We also swapped sour cream for Greek yogurt to slash saturated fat and provide an extra kick of protein! Pair these tacos with a salad, slaw, or even roasted vegetables to round out the meal.
Yields 4 servings
1 lb. any flaky white fish such as cod, thawed
3 tbsp. extra-virgin olive oil, separated
Juice of 1 lime
8 corn tortillas
1 medium avocado, diced
½ cup fresh tomatoes, diced, for serving
Lime wedges, for serving
Plain low fat greek yogurt, for serving
Freshly ground black pepper
2 tsp. chili powder (optional)
1/2 tsp. ground cumin (optional)
In a medium sized bowl, whisk together 2 tablespoons of the olive oil, lime juice, chili powder, and cumin. Set aside for marinating.
Add fish to marinade and evenly coat. Let marinate for at least 10 minutes.
While fish is marinating, wash and dice tomatoes (after washing hands!) and set aside as a topping.
In a large nonstick skillet over medium-high heat, heat remaining tablespoon of olive oil. Remove filets from marinade and season with salt and pepper.
Add fish to pan flesh side-down. Cook until opaque and cooked through, about 3 to 5 minutes per side. Let rest 5 minutes before flaking with a fork.
(Pro tip: you can use a food thermometer to take out all of the guesswork on whether the fish is done cooking. Fish should reach a minimum internal temperature of 145 Degrees F).
While fish is cooking, dice avocado and set aside.
Break apart fish filets if desired before assembling tacos. To assemble: serve fish over tortillas with diced tomatoes, Greek yogurt and diced avocado. Squeeze lime juice on top and garnish with Greek yogurt.
Nutrition Information (1 serving of 2 tacos): 350 calories, 15g fat, 2g saturated fat, mono fat 9g, 1g poly fat, 50 mg cholesterol, 86 mg sodium, 861 mg potassium, 28g carbs, 6g fiber, 26g protein
By Kamran Ahmad MS, RDN, LDN