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Fish Tacos

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Fish Tacos
En Español

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  • Makes: 4 Servings

Fish tacos are a fun way to add fish to your meal. Cabbage from the coleslaw mix gives some crunch and extra nutrients.

Ingredients

  • 1 red onion, chopped
  • 1/2 cup cilantro, chopped
  • 1 cup packaged coleslaw mix
  • 4 4-ounce tilapia fillets (or any white fish)
  • 8 small corn tortillas
  • 1 teaspoon chili powder (more or less to taste)

Directions

1. Clean and chop onion, cilantro and cabbage. Mix in a bowl and set aside.

2. Coat the baking sheet with cooking spray. Lightly sprinkle fish fillets with chili powder and place on the baking pan.

3. Place in the oven about 6 inches from the broiler and cook for approximately 3 to 4 minutes, or until fish is fully cooked. You will know the fish is done when it "flakes" or pulls apart easily when separated with a fork.

4. Lightly fry tortillas on an oiled griddle or skillet, or heat tortillas in the microwave oven for just a few seconds until softened and hot.

5. Fill tortilla with fish, cabbage, onion, and cilantro and fold in half. Serve with salsa and citrus slices, if desired.

Notes

Suggest serving with salsa and lemon or lime slices.

Learn more about:

 

Source: ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.

Nutrition Information

Serving Size: 2 tacos
Nutrients Amount
Total Calories 169
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 47 mg
Sodium 87 mg
Carbohydrates 14 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 23 g
Vitamin D 3 mcg
Calcium 46 mg
Iron 1 mg
Potassium 443 mg
N/A - data is not available
Nutrients Amount
Total Calories 169
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 4 mg
Omega 3 - DHA 106 mg
Cholesterol 47 mg
Carbohydrates 14 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 23 g
Minerals
Calcium 46 mg
Potassium 443 mg
Sodium 87 mg
Copper 119 mcg
Iron 1 mg
Magnesium 50 mg
Phosphorus 249 mg
Selenium 46 mcg
Zinc 1 mg
Vitamins
Vitamin A 18 mcg RAE
Vitamin B6 0 mg
Vitamin B12 2 mcg
Vitamin C 9 mg
Vitamin D 3 mcg
Vitamin E 1 mg
Vitamin K 21 mcg
Folate 20 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 4 mg
Choline 49 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
Grains
3/4 ounces
Protein Foods
2 3/4 ounces

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