Rx: Instead of frying up your fish tacos and layering them with sour cream and tons of cheese, grill or sautee the fish and add lots of yummy salsa and veg.  Also we used tilapia for our tacos, but you can use any white fish like cod, halibut, or bass too.

Shredded Tilapia Fish Tacos

Servings: 8

Serving Size: 2 tacos

Yield: 16 tacos

2 pounds tilapia

2 t chili powder

1 T olive oil

2 cups fajita peppers and onions (see below for recipe)

3 cups corn salsa (see below for recipe)

1.5 avocados sliced in thin strips

16 corn tortillas

salt and pepper to taste

4 cups mixed baby greens

8 t queso fresco

1. Heat olive oil in sautee pan over medium-high heat until oil starts to shimmer.
2. Place fish in pan, giving each filet enough room to be flipped
3. Flip filet when cooked side becomes golden brown and cook the other side until fish is tender, opaque, and cooked through.
4. Shred tilapia with a fork and place in a medium size serving bowl.
5. Lay corn tortillas directly on stovetop over low heat. Flip using metal tongs when tortilla becomes warm and slightly browned on one side. When both sides are slightly cooked,  lay warmed tortillas between paper towels on a plate.
6. Assemble each taco.  Inside each corn tortilla place 2 oz fish, 1/8 cup fajita peppers and onions; 3 T corn salsa, 2 slices avocado, ¼ cup mixed baby greens, and 1 t of queso fresco.

Nutrition Facts (for 2 tacos)

Old Recipe: 770 calories; 41.2g of fat; 6.1g of saturated fat; 39.8g protein; and 4.3g of fiber.

Modified Recipe: 387 calories; 12g of fat; 2g of saturated fat; 25.3g protein; and 7.4g of fiber.

—————————————————————————————————————-

Colorful Corn Salsa

Servings:  8

Serving Size: 6 T

Yield: 3 cups

3 small shucked ears of sweet corn

¼ cup cilantro

2 jalapeno peppers

4 diced roma tomatoes

½ diced red onion

juice of 2 limes

2 minced garlic cloves

salt and pepper to taste

1. Carefully drop corn into a large pot of boiling water.  Cook for about 5-7 minutes or until corn is slightly soft.
2. Run the cooked corn under cold water to cool it.  Then, using a small knife, hold the corn cob vertically and run the knife down the side to shave off the kernels.
3. Mix corn kernels, tomatoes, red onion, cilantro, garlic, and lime juice in a medium size serving bowl.  Season with sea salt and pepper.

Nutrition Facts

42 calories; 0.5g of fat; 0g saturated fat; 1.6g of protein; and 1.6g of fiber

—————————————————————————————————————

Fajita Peppers and Onions

Servings: 8

Serving Size: ¼ cup

Yield: 2 cups

1 green bell pepper

1 red bell pepper

½ onion

1 t olive oil

1. Slice peppers and onion into 1-inch strips
2. Heat olive oil in a pot over medium-low heat until the oil starts to shimmer.
3. Cook onions and peppers slowly until they are nice and tender.  Put into serving dish.

Nutrition Facts

15 calories; 0.6g fat; 0.1g saturated fat; 0.3g protein; and 0.4g fiber.