Fish Tacos

A few weeks ago, I had Mahi Mahi fish tacos at The Chart House in Alexandria, Virginia.  Since then, I've been re-inspired to make my own version at home (I get inspired each time I eat fish tacos in a restaurant, but had yet to make them myself, until now).  I'm a huge fan of Tilapia, which I used in these tacos, because it is so versatile (not too fishy in terms of taste, mild, so you can make it with any flavors), is sustainable (good for environment and your health--less pollutants in the fish itself), and is very light and healthy.  This recipe makes for an amazingly healthy meal..and it tastes awesome.
This recipe is adapted slightly from Martha Stewart's.

Ingredients:
1/2 Cup Fat-Free or Low-Fat Sour Cream (organic)
3 Tbsp. Lime Juice

2 1/2 - 3 Cups Cabbage, Red or Green (I used green, pre-bagged)
2 tsp. Dried Chives (or 2-3 scallions, thinly sliced)
1/3 Cup Fresh Cilantro or 2 Tbsp. Dried Cilantro
2 tsp. Chili Powder
1/2 tsp. Cumin
1/2 tsp. Black Pepper
2 Tbsp. Extra-Virgin Olive Oil
1 tsp. Red Pepper Flakes
14-18 oz. Tilapia Fillets (or other white fish, like Mahi Mahi or Cod).
Black Pepper and Sea Salt, to taste
8 Tortillas (your preference what type--corn vs flour, I used whole-wheat flour ones)
Guacamole or just slices of Avocado (I served my guacamole, minus the tomatoes)


Directions:
1.  Mix together the sour cream and lime juice in a large bowl.  Place half of the mixture into a separate, small serving bowl and set aside.
2.  Add the cabbage, chives, cilantro, chili powder, cumin, and black pepper to the large bowl with the sour cream mixture.  Stir or toss well to mix together.
3. Cut each fish fillet into 4 strips length-wise and then cut each of those strips into 3 pieces (12 strips per fillet).  Season lightly with sea salt and black pepper (optional).
4.  Over medium high heat, warm olive oil and red pepper flakes in a large skillet.  Add half of the fish pieces and cook about 5-7 minutes (2-4 minutes on each side), or until fish is no longer opaque.
5.  Heat tortillas per your package's instructions.
6.  Fill each tortilla with fish and cabbage mix.  Top with reserved sour cream mixture and guacamole.  Serve immediately.

You could also add in some black beans or serve them on the side.

Enjoy!

Mediterranean Mahi Mahi

Fresh white fish paired with a light tomato, olive, and artichoke sauce.  The Italian herbs oregano and basil pair well with the orange and lemon to really bring a lot of fresh flavor to the fish.  I was inspired by a recipe in Bon Appetit, and modified it to my own liking.  I added Artichokes, used Black Olives instead of Green, and added in lemon juice to give it more flavor and moisture.  Not only is this Mediterranean dish heart-healthy, using olive oil, tomatoes, olives, and artichokes over white fish, but it is absolutely delicious also.  When we ate it, we both agreed it tasted so decadent (yet it was so so healthy).

Ingredients:
2 Tbsp. Olive Oil
1/3 Cup Minced Onion
1 Cup Dry White (or Rose) Wine
1 (14 ounce) Can of Stewed or Diced Tomatoes
2 tsp. Garlic Powder
2 tsp. Dried Oregano (or 2 Tbsp. Fresh)
1 tsp. Dried Parsley (or 1 Tbsp. Fresh)
2 tsp. Dried Basil (or 2 Tbsp. Fresh)
4 4-5 oz. Mahi Mahi Fillets
1 Small Can Sliced Black Olives
1 Can Quartered Artichoke Hearts
2 tsp. Dried Oregano (or 2 Tbsp. Fresh)
2 tsp. Fresh Orange Zest
2 tsp. Lemon Juice

Directions.
1. Heat oil in large skillet over medium high heat.  Add in minced onion and cook about 3-4 minutes.  

2. Pour in wine and boil about 3 minutes, or until it's reduced to 3/4 Cup. 
3.  Stir in the tomatoes with juice and bring to a boil.  
4.  Sprinkle salt and pepper on the fish.  Place fillets on top of tomato mixture.  Reduce heat to medium-low, cover, and cook for 10-12 minutes, or until fish is opaque and cooked through.
5.  Transfer fish to plate and cover with foil to keep warm.
6.  Add black olives, artichokes, orange peel, lemon juice, oregano, and basil to tomato sauce.  Bring to a boil over medium-high heat and cook about 7-8 minutes, or until thick and reduced.  
7.  Place a Mahi Mahi fillet on a plate and cover with 1/4 of the sauce.  Serve with Italian bread and a side of (or on a bed of, as I did) steamed spinach.  Or, for more substance, serve over cooked brown rice or wheat pasta.


Enjoy!

Citrus-Balsamic Salmon & Spinach

I love fish.  This recipe uses tasty salmon and is gluten-free, dairy-free, heart-healthy, omega-3 loaded, and delicious.  Be sure to use Wild Alaskan Salmon if you can, as it is the most sustainable (vs. farmed or from other regions which don't use sustainable fishing methods).  In addition to wild salmon from Alaska being better for the environment/fish population, wild is also nutritionally healthier than farmed.  This recipe is simple, light and perfect for summer, especially with the citrus flavors.  I adapted this recipe from one I found at Whole Foods. 

Ingredients:

4 Salmon Fillets
1/4 Cup Balsamic Vinegar
1-2 Tbsp. Orange Zest (zest from one small orange)
1/4 Cup Lemon Juice
1 tTbsp. Honey Mustard
3 Tbsp. Olive Oil

Directions:

1.  Preheat oven to 400 degrees F.  Line a baking sheet with foil and spray with cooking spray.
2.   Whisk together balsamic vinegar, orange zest, lemon juice, honey mustard, and olive oil in a medium bowl.  Place salmon fillets in a dish and pour marinade over them.  Refrigerate for 30 min to 1 hour.
3.  Remove salmon from marinade. Pour marinade into a small pot and boil over medium heat to reduce by half.
4. Meanwhile, place salmon fillets on baking sheet.  Bake for 10-12 minutes, or until fish is cooked through. 
5.  Serve salmon over a bed of fresh steamed spinach, seasoned lightly with sea salt and black pepper.   Drizzle salmon with citrus-balsamic-reduction sauce.

Enjoy!

Nutrition

Per Serving (254g-wt.): 320 calories (130 from fat), 15g total fat, 2g saturated fat, 34g protein, 10g total carbohydrate (0g dietary fiber, 7g sugar), 95mg cholesterol, 180mg sodium

Crab-Topped Tilapia

Tilapia is one of my favorite dishes.  It's a healthy fish, low in calories and fat, and high in lean protein and omegas.  This recipe is super-quick and easy and is the perfect companion to Crab-Stuffed Mushrooms.


Ingredients:
1 lb. Tilapia , Thawed (about 4 small or 2 large fillets)
Crab-Mixture (from Crab-Stuffed Mushroom Recipe)

Directions:
1.  Preheat oven to 400 degrees. Spray a 9x13 baking dish with nonstick butter-flavored cooking spray (or, line a baking sheet with aluminum foil and spray with cooking spray).
2.  Place Tilapia fillets in the baking dish (or on baking sheet).  Using the topping from Crab-Stuffed Mushroom recipe to spoon mixture over the fillets.
3.  Bake in oven for 18-25 minutes, or until fish is opaque and flakes easily with a fork.

Enjoy!

Serve with a side of risotto, a nice green salad, broccoli, or over steamed spinach (I made it over spinach).  I would also recommend serving with the Crab-Stuffed Mushrooms as a great appetizer.

Crab-Stuffed Mushrooms

Stuffed mushrooms are a great appetizer.  They are healthy, delicious, and quick and easy to make.  Plus, they look gourmet and make an impression on your dinner guests (or husband in this case for me).  In addition, by making this appetizer, you are left with a great topping to use for chicken or fish.  See my Crab-Topped Tilapia recipe, which pairs nicely with the crab-stuffed mushrooms.


Ingredients:
10-15 Fresh Mushrooms (I used White Button Mushrooms; you could use 2 Portabellas instead)
3 Tbsp. Butter
1 Cup Diced or Shredded Crab Meat (or Imitation Crab Meat)
3 tsp. Lemon Juice
1 Egg, Beaten (or Egg White for the healthier route)
2 tsp. Oregano
2 tsp. Basil
1/2 Cup Italian Bread Crumbs
3/4 Cup Monterrey-Jack Cheese
1/4 Cup Dry White Wine

Directions:

1.  Preheat Oven to 400 degrees.  Spray a 9x13 baking dish with non-stick butter-flavored cooking spray.

2.  Remove stems from mushrooms (you should just be able to pull them out easily).  Dice stems into small pieces.

3.  In a skillet, over medium-high heat, cook butter and mushroom stem pieces for about 3-5 minutes.
4.  Remove from heat and add in the rest of the ingredients, minus the wine (i.e. crab meat, lemon juice, egg, oregano, basil, bread crumbs, and cheese).  Stir well to combine.
5.  Pour wine at the bottom of the baking dish.  Place mushroom caps, cavity-side up, in the baking dish.  Spoon the crab/breadcrumb/cheese mixture into each mushroom cap (see note below for the leftover mixture).
6.  Place mushrooms in oven and bake for 10-15 minutes, or until cheese is melted.  Serve warm.

Enjoy!

Leftover Crab Mixture
I always have a good amount of leftover mixture and found it to be a great topping to place on top of fish or chicken.  See my Crab-Topped Tilapia Recipe for a great main dish to accompany the crab-stuffed mushrooms and make a good use of the rest of the prepared mushroom filling.