Tilapia Tacos

ingredients

Fish

1 lb. tilapia or other similar white fish fillets

2 Tbsp. fresh lime juice

2 tsp. olive oil

1/2 tsp. chili powder

2 garlic cloves, minced

Sauce

1 cup plain nonfat yogurt (preferably Greek-style)

1 1/2 Tbsp. nonfat mayonnaise

2 Tbsp. mild or hot salsa

2 tsp. lime juice

Fresh ground pepper to taste (not included in nutritional analysis)

Vegetables

1 cup shredded green or red cabbage

1 large tomato, seeded and diced

1/3 cup minced cilantro

4 (8-inch) whole-wheat tortillas

Garnish

4 thin slices fresh avocado

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preparation

1. To prepare the fish: Combine the fish with the lime juice, olive oil, chili powder, and garlic in a bowl, and let marinate for 30 minutes to 1 hour, covered, in the refrigerator.

2. Meanwhile, combine all the ingredients for the sauce and set aside.

3. Prepare the vegetables; set aside.

4. Remove the fish from the refrigerator, and heat the oven to broil. Cover a broiler pan with foil, and coat with cooking spray. Broil the fish for about 4 to 5 minutes per side until fish is cooked through. Remove from oven. Let fish cool slightly; flake into large pieces.

5. Heat each tortilla in a large skillet over medium heat, cooking the tortilla on each side for about 2 minutes until lightly browned.

6. Spread the inside of each tortilla with about 1 Tbsp. of the sauce. Divide the fish among the tortillas and top with some of the vegetables. Fold over the tortilla to form a taco and garnish with a slice of avocado. Drizzle additional sauce over each taco.

nutrition

Serving size: 1 taco
Starch exchanges: 2
Vegetable exchanges: 1
Lean meat exchanges: 4

Amount Per Serving

Calories: 345
Calories From Fat: 70
Total Fat: 8 grams
Saturated Fat: 2.1 grams
Cholesterol: 75 milligrams
Sodium: 500 milligrams
Total Carbohydrate: 34 grams
Dietary Fiber: 4 grams
Sugars: 8 grams   
Protein: 33 grams

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