Blackened Fish Tacos with Avocado-Cilantro Sauce and Slaw
Serves: 6 (2 tacos perving) / Prep time: 40 minutes / Total time: 1 hour
Blackened fish
1 ½ pounds tilapia fillets
1 ½ teaspoons paprika
1 teaspoon garlic powder
½ teaspoon cumin
1 teaspoon onion powder
1 teaspoon dried oregano
½ teaspoon brown sugar
¼ teaspoon cayenne pepper
2 tablespoons olive oil
12 (6 inch size) whole wheat tortillas
Slaw
½ red cabbage, sliced thin
¼ green cabbage, sliced thin
½ medium-sized onion, diced
½ cup cilantro, chopped
Juice of 1 lime
Avocado-Cilantro sauce
½ cup plain nonfat Greek yogurt
1 ripe avocado, pitted and skinned
¼ cup cilantro, chopped
Juice of 1 lime
1 jalapeño pepper, seeded and chopped
In a small bowl, combine the paprika, garlic powder, cumin, onion powder, dried oregano, brown sugar and cayenne pepper. Sprinkle the mixture over both sides of the tilapia fillets and rub the seasonings in. Set aside.
Combine all of the slaw ingredients in a large bowl and mix well. Combine all of the avocado-cilantro sauce ingredients in a food processor or blender and pulse until well-combined.
Heat the oil in a heavy-bottomed pan over medium-high heat. Once heated, add the tilapia pieces a few at a time. Cook for 4-5 minutes on each side, or until the outside is blackened and the fish flakes apart easily.
Remove fish from skillet. If desired, warm the whole wheat tortillas in the same skillet over medium heat, 10-20 seconds on each side.
Break up the tilapia into 2-3-inch pieces. Distribute the fish evenly between the 12 tortillas, and top with slaw and avocado-cilantro sauce.
From Henry Ford LiveWell.
332 calories (36% from fat), 13 grams fat (3 grams sat. fat), 27 grams carbohydrates, 30 grams protein, 256 mg sodium, 57 mg cholesterol, 79 mg calcium, 7 grams fiber. Food exchanges: 1½ starch, 1 vegetable, 3 protein.