Fish tacos make simple, delicious dinner

Tribune News ServiceAny type of white fish can be used to make these tacos. The fresher, the better.

Tacos, a traditional Mexican dish, have become an American favorite.

These fish tacos take only minutes to make and get a lot of flavor from Old Bay Seasoning, which can be found in the spice section of the market.

To save preparation time, use fresh diced tomatoes and onions found in the produce department.

Avocado salad finishes this meal in a snap. If you like your salad spicy, add several drops hot pepper sauce to the avocado slices.


Servings: 2

3/4 pound white fish fillet (tilapia, sole or flounder)

1 tablespoon reduced-sodium Old Bay Seasoning

1 teaspoon paprika

2 teaspoons lime juice, plus 1 lime as garnish

Olive oil spray

3/4 cup diced tomatoes

3/4 cup diced onion

Salt and freshly ground black pepper

4 6-inch flour tortillas

2 tablespoons reduced-fat mayonnaise

1 cup shredded lettuce

Sprinkle both sides of the fillet with Old Bay Seasoning and paprika. Squeeze 2 teaspoons lime juice over the fish.

Heat a nonstick skillet over medium-high heat, and spray with olive oil spray. Sauté fish 3 minutes. Turn fish over, and add the tomatoes and onion to the skillet. Sauté 4 minutes. Fish should be opaque not translucent. Add salt and pepper to taste.

While fish cooks, wrap the tortillas in paper towel place in a microwave oven for 30 seconds. Or, wrap them in foil and place in a toaster oven or under a broiler for a minute to warm through.

Spread the mayonnaise over 1 side of each tortilla. Place the lettuce over the mayonnaise and the fish over the lettuce. Spoon the tomatoes and onion on top, and fold in half in a taco shape. Cut the whole lime into quarters, and place 2 quarters on each plate.

Nutrition information per serving: 464 calories (29% from fat); 14.8 g fat (3.5 g saturated, 6.1 g monounsaturated); 84 mg cholesterol; 41 g protein; 42.5 g carbohydrates; 4.5 g fiber; 590 mg sodium.


Servings: 2

1/2 small ripe avocado

2 tablespoons reduced-fat oil and vinegar dressing

4 cups shredded lettuce

Peel the avocado, and cut it in half around the stone. Remove the stone, and cut avocado into slices. Place in a bowl, and spoon dressing over the slices.

When tacos are ready, divide lettuce between 2 dinner plates and place avocado slices and dressing on the lettuce.

Nutrition information per serving: 84 calories (70% from fat); 6.5 g fat (0.8 g saturated, 3.7 g monounsaturated); 1 mg cholesterol; 1.9 g protein; 6.7 g carbohydrates; 4.3 g fiber; 15 mg sodium.

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