Blackened Fish Tacos
Seasoned tilapia is served atop a bed of crispy slaw and wrapped in tortillas for a light family supper.
- 1/4 cup (50 mL) sliced green onions with tops
- 2 tablespoons (30 mL) snipped fresh cilantro
- 1 tablespoon (15 mL) fresh lime juice
- 1 tablespoon (15 mL) vegetable oil
- 1 garlic clove, pressed
- 1 teaspoon (5 mL) sugar
- 1/2 teaspoon (2 mL) Cajun or blackened fish seasoning
- 2 cups (500 mL) broccoli slaw mix
- 1 pound (450 g) tilapia fish fillets
- 1 tablespoon (15 mL) Cajun or blackened fish seasoning
- 1 avocado, seeded and sliced
- 8 (6-inch/15 cm) corn tortillas, warmed
- 3 medium radishes
- Additional snipped fresh cilantro (optional)
For slaw, in Small Batter Bowl, combine green onions, cilantro, lime juice, oil, garlic pressed with Garlic Press, sugar and Cajun seasoning; whisk until blended. Add slaw mix; toss to coat. Cover; refrigerate until ready to serve.
Heat Grill Pan over medium heat 5 minutes. Moisten fish fillets with water and sprinkle with Cajun seasoning. Lightly spray pan with vegetable oil using Kitchen Spritzer. Place fillets in pan; cook over medium heat 10-12 minutes or until fish flakes easily with fork, carefully turning once. Remove from heat. Flake fish into bite-size pieces.
Using Avocado Peeler, cut avocado in half lengthwise; remove seed and cut flesh away from skin. Cut one avocado half into slices. (Reserve remaining half for another use.) To warm tortillas, place in Large Micro-Cooker®. Microwave, covered, on HIGH 1 minute. Top tortillas evenly with slaw mixture and fish. Grate radishes evenly over fish using Rotary Grater. Top with avocado slices and sprinkle with additional cilantro, if desired.
- 4 servings
Nutrients per serving:
Calories 300 (26% from fat), Total Fat 9 g, Saturated Fat 1.5 mg, Cholesterol 55 mg, Carbohydrate 32 g, Protein 26 g, Sodium 320 mg, Fiber 6 g
U.S. Diabetic exchanges per serving:
2 starch, 3 low-fat meat (2 carb)
Tilapia is a native fish of
If desired, catfish fillets can be substituted for the tilapia fillets.
Although avocados have a reputation for being high in fat, don’t discount them from your diet. Sixty percent of the fat in avocados is monounsaturated, which is the same type of heart-healthy fat found in olive and canola oils. In addition, avocados are cholesterol- and sodium-free and are high in beta carotene, fiber, folate (a B vitamin) and potassium.
Avocados have a thick, pebbled skin that changes from green to purplish black as the fruit ripens. Choose avocados that are free of bruises and store them at room temperature until they reach their full flavor and ripeness. Once ripe, they can be stored in the refrigerator.