Baja Fish Tacos

Baja Fish Tacos

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Who says fish can’t be fun? Everyone loves tacos, and these don’t disappoint (serves 6). Made with black beans – a fiber superstar – and flaky white fish or shrimp, this casual entrée can be served with all the fixings from creamy avocados to spicy salsa. Any way you make it, this dish is high in Vitamin C and low in fat and calories.

Ingredients

  • 8 oz snapper, (substitute other firm white fish or shrimp)
  • 1 tablespoon olive oil
  • 1 medium onion
  • 1 red pepper, sliced
  • 4 cloves garlic, sliced
  • 1 tablespoon oregano
  • 1 small can black olives, sliced
  • 1 15 ½ oz can black beans, rinsed and drained
  • 1 teaspoon black pepper
  • 1 tablespoon lime juice
  • 6 whole wheat 12” tortillas, warmed in low oven

Directions

  1. Season fish with pepper.
  2. Heat olive oil and sauté red pepper, onion, garlic, and oregano. Place in a bowl.
  3. Sauté fish until cooked through, then flake into small pieces.
  4. Fold beans and olives into the fish and heat through. Add fish mixture to vegetables and sprinkle with lime juice.
  5. To make burrito, place mixture in center of tortilla with condiments. Fold opposite sides in and roll.

Per serving: 179 calories, 14 gm protein, 22 gm carbohydrate, 5 gm fat, 0 gm saturated fat, 3 gm mono fat, 14 mg cholesterol, 7 gm fiber, 485 mg sodium

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