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!

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.

Parmesan Tilapia with Summer Squash & Zucchini Risotto

Tilapia is one of my favorite fish to eat.  It is low in fat, sodium, calories, and carbohydrates and high in lean protein.  It doesn't have a strong "fishy" taste, is a short-lived sustainable fish (good for environment and our fish population) and because it's short-lived you know it also has low levels of mercury (good for your health).   

Risotto is a delicious Italian rice dish that gets its creamy consistency from the way it's prepared.  The starch from the rice releases during cooking allowing the rice to bind with the other rice and absorb the broth simultaneously.  The result:  creamy yumminess.  Meats and vegetables can be mixed in and it can be a meal by itself, or served as a side dish (as it is here).  There are 3 main rice varieties you can use: Arborio, Vialone Nano, or Carnaroli.  I personally use Arborio (in any grocery store in the rice/grains section).  

Parmesan Tilapia

Ingredients:

• 1/4 cup Parmesan Cheese, grated
• 2 tsp. Paprika
• 1 Tbs. Parsley
• 4 Tilapia fillets
• 1 Lemon, quartered (or in eighths)
• Dash Pepper
• 1 Tbsp. Olive Oil

Directions:

1.  Preheat the oven to 400º.

2.  Combine the Parmesan Cheese, paprika, parsley, salt, and pepper in a shallow dish.

3.  Place the Tilapia on a foil-lined baking sheet lightly sprayed with cooking spray.

4.  Brush Oil on the Tilapia (recommend silicone basting brush over bristle brush).

5.  Spoon Cheese mixture on fish. 

6.  Start the Risotto (below) before doing Step 7.

7.  Bake 10-12 minutes or until the fish is opaque or flakes easily with a fork.   Once you place in Oven, immediately go to Step 5 of the Risotto.

8.  Garnish with lemon wedges.

Summer Squash and Zucchini Risotto

Ingredients:

• 2 Tbsp. Olive Oil
• 1 Medium Zucchini, cut up into small cubes/pieces
• 1 Medium Yellow Summer Squash, cut up into small cubes/pieces
• 1 cup Arborio, Vialone Nano, or Carnaroli rice (again, I use Arborio, but any of the 3 are fine) 3 cups heated sodium free vegetable or chicken broth (I'm a fan of Herb-Ox in Chicken flavor--sodium free is important for heart health)
• 1/4 Lemon (or 1 Tbsp. lemon juice)
• 1/4 cup Parmesan cheese

Directions:
1.  Heat 1 Tbsp oil in skillet over medium heat until hot.  Add summer squash and zucchini, stirring for 5 minutes.  Place in bowl and set aside.

2.  Heat 1 Tbsp oil in skillet over medium heat until hot.  Add rice; Cook and stir for about 3 minutes.

3.  Pour 1 cup broth in skillet.  Turn heat to medium-low.  Cook and stir until rice has absorbed the broth.  

4.  Go back to Step 7 on Tilapia.

5.   Repeat Step 3, pouring 1 cup of broth at at time, cooking and stirring until the rice absorbs all the liquid   before adding the next cup of broth. 

6.  Remove from heat.  Stir in Summer Squash, Zucchini, Parmesan cheese and lemon juice. 

Serve immediately and Enjoy!  
Pair with a light to medium-bodied white wine.  For a healthy dessert, try a plate of fresh pineapple and strawberries.

For choosing other environmentally-safe seafood, download your region-specific seafood pocket guide here.