Forté Recipes: Fish Tacos

Here’s another quick and easy recipe that my family loves! We had this meal the first time at my cousin’s house a few years ago and after that, we were all hooked. It is a great meal for lunch or dinner and contains a lot of essential nutrients for all the expecting moms out there.

Fish Tacos

8 corn tortillas

8oz Tilapia

Salt

Lemon Pepper

Lemon Juice

Sauce:

¼ cup mayo

¼ cup plain Greek yogurt

1 tsp. lime juice

Cayenne pepper to taste

Toppings:

¼ avocado

1 cup cabbage, chopped

2 tbsp. sauce

Directions: Cut fish into ½ inch strips, and broil for ~4 minutes or until cooked through. Season with salt, lemon pepper, and lemon to taste.  For sauce, stir ingredients together, and top tacos.

Tilapia

I like to use fresh tilapia for this recipe but really any white fish will work. You may have heard about concerns with mercury and fish consumption during pregnancy. The general recommendation is to keep fish intake to 8-12 ounces per week of fish lower in mercury. This includes salmon, tilapia, shrimp, canned light tuna, cod, and catfish. Tilapia is a great source of protein but is overall low in calories and fat. It is also rich in phosphorus, selenium, potassium, and omega-3 fatty acids. Another reason why tilapia is a popular fish is that it has a sweeter flavor and tastes less “fishy” than other seafood.

Avocado

I like to top my fish tacos with avocado and cabbage. Avocados are great sources of antioxidants, containing more antioxidants than red cabbage, broccoli, grapes, and even bell peppers. They are a surprisingly good source of fiber with 6grams of soluble fiber in half of a medium avocado. They are full of good fats that improve the absorption of fat-soluble nutrients like DHA, choline, and lutein. To ripen an avocado you can put it in a paper bag on the counter with a banana to shorten its ripening time. To keep a cut avocado from browning you can pour olive oil or lemon juice over the flesh and put in a plastic bag and store in the refrigerator.

Cabbage

Cabbage is a cruciferous vegetable and like other vegetables in this family, they contain powerful antioxidants that are important for cancer prevention and to keep inflammation at bay. This is important for several disease states of pregnancy including preeclampsia and gestational diabetes. Choosing red cabbage over green cabbage is even better because red cabbage contains SIX times the antioxidant activity of green cabbage.

Sauce

No fish taco is complete without white sauce. I make my white sauce from a mixture of mayo, plain Greek yogurt, lime juice, and cayenne pepper. The Greek yogurt really helps decrease the calories and fat in the sauce, as well as provides a great source of protein and calcium. Plus, the thick creamy texture can’t be beaten.

-Heidi

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