With many of our fridges and freezers full of fresh fish from the food fishery here in Newfoundland and Labrador, some of us may be wondering how to serve it up in a healthy way. Canada’s Food Guide recommends you eat at least two Food Guide servings of fish per week. One serving is equal to 75 grams (2 ½ ounces) or half a cup of cooked fish. Choose fatty fish which are higher in omega-3 fats more often. Here is a fresh recipe I enjoyed this past weekend!
Fresh Fish Taco
- 1 Old El Paso™ restaurante Baja fish soft taco dinner kit
- 1/2 cup light mayonnaise
- 2 tablespoons water
- 1 lb fresh cod, thawed if frozen
- 1 tablespoon vegetable oil
- Shredded lettuce
- Chopped fresh cilantro or any other herb desired
- Diced tomatoes
- Diced pineapple or mangoes
- Fresh lime wedges
Directions (Altered from original recipe to reduce sodium content)
- In small bowl, stir (1/4-1/2 of package) Baja Sauce Seasoning (from dinner kit), mayonnaise and water until well blended; set aside.
- Empty (1/4-1/2 of package) Crusted-Fish Seasoning (from dinner kit) into shallow dish or bowl. Cut fish fillets into 10 equal pieces. If fish is dry, moisten with wet paper towel. Place fish pieces on seasoning, turning to coat very lightly on both sides.
- In nonstick skillet, heat oil over medium-high heat. Carefully add fish pieces to hot oil. Cook 2 to 3 minutes or until golden brown on bottom. Reduce heat to medium. Turn fish; cook 2 to 3 minutes longer or until golden brown and fish flakes easily with fork (145°F)
- Remove Tortillas (from dinner kit) from bag. To heat in oven, wrap tortillas in foil; place on cookie sheet. Bake at 325°F about 10 minutes.
- Place fish on tortillas. Top with Baja Sauce, desired toppings and a squeeze of fresh lime juice.
Recipe adapted from: http://www.oldelpaso.com
Janel Genge is a Registered Dietitian with Kids Eat Smart Foundation of Newfoundland and Labrador.