Fish Tacos with Cilantro Lime Slaw



If you love fish tacos, this healthy twist is super easy to make at home! These Fish Tacos with Cilantro Lime Slaw are a healthy crowd pleaser – or you can make them just for yourself! You can also make them with tofu to skip the fish if you’re so inclined – recipe alternative included below.

If you’re going with fish, it’s a great protein source –  rich in omega 3 fatty acids and vitamin D and known to be beneficial for both heart (1) and brain (2) health. If you’re going with tofu, choose an organic, firm tofu. Tofu contains all the essential amino acids in a plant-based form.

The Cilantro-Lime Slaw contains plenty of fresh veggies, rich in fiber and phytonutrients like carotenoids – found in carrots (3) – and anthocyanins – found in red cabbage (4). These plant nutrients have bioactive food components that play an important role in supporting our immune system and have anti-microbial, anti-inflammatory and anti-oxidant properties (5). You could use this slaw recipe for other dishes too if you enjoy it!

Feel free to customize and vary your ingredients. I’d love to see your pictures and hear how you liked it, so leave me a comment below!

Enjoy!


Fish Tacos with Cilantro Lime Slaw

Yield: 2 servings

You will need: Knife, cutting board, measuring spoons, measuring cups, spoon, grater, medium mixing bowl

KeyT=Tablespoon; tsp=teaspoon

Ingredients:

4 organic corn tortillas or other type of tortilla you like using

For The Slaw:

  • 1 cup green or red cabbage, shredded
  • ½ cup carrot, shredded
  • 2 green onions, chopped
  • 2 T cilantro, chopped
  • 1 lime, juice of
  • ¼ tsp sea salt
  • ¼ tsp black pepper

For The Fish (or Tofu):

  • 2 (5-6 oz) white fish filets or 1 (14 oz) block extra firm tofu, divided into 8 equal pieces
  • 1 T cumin
  • 1 tsp coriander
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • ¼ tsp paprika
  • ¼ tsp chili powder, optional
  • 1/2 avocado, sliced

Directions:

  1. Shred cabbage and carrot into a large mixing bowl. Chop onions and cilantro, and add them as well.
  2. Squeeze in lime and season with salt and pepper. Toss until well combined and set aside.
  3. Heat a large skillet over medium-high heat and coat with oil. Season white fish filets or tofu with seasonings and sear on each side, for 3-5 minutes, until cooked through.
  4. Cut each filet of fish in half. Place each half (or 2 slices of tofu) on a tortilla and top with slaw and sliced avocado.

Nutrition Facts

Serving Size: 2 tacos

Servings per Recipe: 2

Calories per Serving: 298

Protein: 23 grams

Carbohydrates: 30 grams

Fat: 12 grams

I hope you enjoy this fresh and delicious recipe! Let me know how you like it in the comments below!


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References:

  1. “Omega-3 Fatty Acids: An Essential Contribution.” Harvard School of Public Health. Web. 2021. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
  2. Raji, Cyrus A et al. “Regular fish consumption and age-related brain gray matter loss.” American journal of preventive medicine vol. 47,4 (2014): 444-51. doi:10.1016/j.amepre.2014.05.037 Web. 2014 https://pubmed.ncbi.nlm.nih.gov/25084680/
  3. Liu, Rui Hai. “Health-promoting components of fruits and vegetables in the diet.” Advances in nutrition (Bethesda, Md.) vol. 4,3 384S-92S. 1 May. 2013, doi:10.3945/an.112.003517 Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650511/
  4. Wallace, Taylor C. “Anthocyanins in cardiovascular disease.” Advances in nutrition (Bethesda, Md.) vol. 2,1 (2011): 1-7. doi:10.3945/an.110.000042 Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042791/
  5. Gupta C, Prakash D. “Phytonutrients as therapeutic agents”. J Complement Integr Med. 2014;11(3):151-169. doi:10.1515/jcim-2013-0021 Web. https://pubmed.ncbi.nlm.nih.gov/25051278/

The post Fish Tacos with Cilantro Lime Slaw appeared first on The Betty Rocker.

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