Local News
In The Kitchen
Published on Fri, Aug 27, 2010 by By Marcy RhodesRead More News
Tacos are fun for the entire family!
Tacos are a family affair. They provide the entire family with choices. Even the pickiest eater enjoys taco night. But traditional tacos can be filled with fatty ingredients, like greasy beef and toppings such as sour cream and cheddar cheese. As important as it is to practice moderation in our eating habits, it’s good to have healthy alternatives that will satisfy everyone in the family; especially when we’re spending important dinnertime together.
The addition of fish to our diet is promoted by health experts and chefs, alike. It is recommended that we eat two servings of fish per week. Fish is generally high in protein, trace minerals and heart-healthy omega 3.
When I was growing up, the only fish I recognized was the smelly, fried variety, covered in bread crumbs that came directly from my freezer. Today, fresh fish is abundant. In Point Roberts, you can buy fresh fish at Brewster’s and the Marketplace.
A fun alternative to the beef variety is this fish taco recipe. These tacos may be prepared on the outdoor grill or on the stovetop in a grill pan. To add some summer-time freshness, top your fish tacos with mango salsa. Feel free to add other toppings such as low-fat sour cream or Greek yogurt. I think you’ll find that the entire family is satisfied by the sweet, spicy flavors and crunchy texture of this simple, nutritious dish. Try substituting nectarines or peaches for mangos when they are in season. Enjoy!
Fish tacos with mango salsa
4 servings
Easy do ahead steps:
Prepare marinade, chill, bring to room temperature before adding fish
Prepare mango salsa; chill
Fish Fillets
Ingredients:
1 pound firm white fish, such as mahi
mahi, tilapia, orange roughy, flounder
2 Tbs. lime juice (½ lime)
¼ cup olive oil
½ tsp. ground cumin
2 Tbs. chopped cilantro
½ tsp. chili powder
½ tsp. adobo chili powder (may be
substituted with chili powder)
8 flour tortillas
Preparation:
In a non-metallic bowl, whisk together lime juice, olive oil, and seasonings well.
Pour into a gallon sized zip-lock plastic bag. Do ahead; refrigerate. Bring to room temperature. Add fish. Marinate for 15 minutes.
Prepare grill to medium high heat. Alternately, use a grill pan on the stove top. If using delicate fish such as flounder or tilapia, you may want to cover your outdoor grill with heavy duty aluminum foil; perforate with a knife so that juices can escape.
Remove fish from marinade. Discard marinade. Place fish on grill, flesh side down. Grill for 4-5 minutes, flip and cook for an additional 1 minute, until flaky, but still firm.
Let rest for 3-5 minutes, then flake with a fork.
Place tortillas on hot grill to warm, approximately 30 seconds.
Divide the fish among the tortillas. Top with mango salsa and serve.
Mango salsa
Ingredients:
1 mango, cut into ¼ inch chunks
1 avocado, cut into ¼ inch chunks
1 ripe tomato, cut into ¼ inch chunks
2 scallions, white only, finely chopped
2 Tbs. cilantro, finely chopped
1 jalapeno, finely chopped (alternately, 1 Tbs. prepared salsa)
1 Tbs. olive oil
¼ tsp. Tabasco sauce
Salt and pepper to taste
Preparation:
In a non-metallic bowl, combine all ingredients. Do ahead; refrigerate.
Did You Know…
Omega 3 promotes heart health. Fatty fish such as salmon, mackerel, sardines and albacore tuna contain the greatest amount of omega 3 acids. White fish, such as tilapia and cod contain higher amounts of omega 6, but, when added to a diet low in fat and cholesterol, is a healthy source of protein.
Mangos are an excellent source of vitamins A and C, as well as a good source of Potassium and contain beta carotene. Mangos are high in fiber, but low in calories.
Avocados are considered to be a healthy fat. They contain monounsaturated fats, are high in vitamin K, potassium and folate. Purchase the Haas variety from California for a richer flavor.
Tacos are a family affair. They provide the entire family with choices. Even the pickiest eater enjoys taco night. But traditional tacos can be filled with fatty ingredients, like greasy beef and toppings such as sour cream and cheddar cheese. As important as it is to practice moderation in our eating habits, it’s good to have healthy alternatives that will satisfy everyone in the family; especially when we’re spending important dinnertime together.
The addition of fish to our diet is promoted by health experts and chefs, alike. It is recommended that we eat two servings of fish per week. Fish is generally high in protein, trace minerals and heart-healthy omega 3.
When I was growing up, the only fish I recognized was the smelly, fried variety, covered in bread crumbs that came directly from my freezer. Today, fresh fish is abundant. In Point Roberts, you can buy fresh fish at Brewster’s and the Marketplace.
A fun alternative to the beef variety is this fish taco recipe. These tacos may be prepared on the outdoor grill or on the stovetop in a grill pan. To add some summer-time freshness, top your fish tacos with mango salsa. Feel free to add other toppings such as low-fat sour cream or Greek yogurt. I think you’ll find that the entire family is satisfied by the sweet, spicy flavors and crunchy texture of this simple, nutritious dish. Try substituting nectarines or peaches for mangos when they are in season. Enjoy!
Fish tacos with mango salsa
4 servings
Easy do ahead steps:
Prepare marinade, chill, bring to room temperature before adding fish
Prepare mango salsa; chill
Fish Fillets
Ingredients:
1 pound firm white fish, such as mahi
mahi, tilapia, orange roughy, flounder
2 Tbs. lime juice (½ lime)
¼ cup olive oil
½ tsp. ground cumin
2 Tbs. chopped cilantro
½ tsp. chili powder
½ tsp. adobo chili powder (may be
substituted with chili powder)
8 flour tortillas
Preparation:
In a non-metallic bowl, whisk together lime juice, olive oil, and seasonings well.
Pour into a gallon sized zip-lock plastic bag. Do ahead; refrigerate. Bring to room temperature. Add fish. Marinate for 15 minutes.
Prepare grill to medium high heat. Alternately, use a grill pan on the stove top. If using delicate fish such as flounder or tilapia, you may want to cover your outdoor grill with heavy duty aluminum foil; perforate with a knife so that juices can escape.
Remove fish from marinade. Discard marinade. Place fish on grill, flesh side down. Grill for 4-5 minutes, flip and cook for an additional 1 minute, until flaky, but still firm.
Let rest for 3-5 minutes, then flake with a fork.
Place tortillas on hot grill to warm, approximately 30 seconds.
Divide the fish among the tortillas. Top with mango salsa and serve.
Mango salsa
Ingredients:
1 mango, cut into ¼ inch chunks
1 avocado, cut into ¼ inch chunks
1 ripe tomato, cut into ¼ inch chunks
2 scallions, white only, finely chopped
2 Tbs. cilantro, finely chopped
1 jalapeno, finely chopped (alternately, 1 Tbs. prepared salsa)
1 Tbs. olive oil
¼ tsp. Tabasco sauce
Salt and pepper to taste
Preparation:
In a non-metallic bowl, combine all ingredients. Do ahead; refrigerate.
Did You Know…
Omega 3 promotes heart health. Fatty fish such as salmon, mackerel, sardines and albacore tuna contain the greatest amount of omega 3 acids. White fish, such as tilapia and cod contain higher amounts of omega 6, but, when added to a diet low in fat and cholesterol, is a healthy source of protein.
Mangos are an excellent source of vitamins A and C, as well as a good source of Potassium and contain beta carotene. Mangos are high in fiber, but low in calories.
Avocados are considered to be a healthy fat. They contain monounsaturated fats, are high in vitamin K, potassium and folate. Purchase the Haas variety from California for a richer flavor.
(Marcy returns to the All Point Bulletin after a multi-year absence. Her In the Kitchen column originally ran in the 1990s. A former caterer and owner of The Secret Ingredient in Hoboken, N.J., Marcy specializes in healthy and tasty recipes that the whole family can enjoy. Welcome back, Marcy!)