Tilapia Tacos
This alternative to the traditional taco is both heart healthy and diabetes-friendly.
Serves: 4 servings of 2 tacos
Ingredients
1/4 cup flour
1 tsp chili powder
1/4 tsp garlic powder
1/4 tsp salt and pepper (optional)
4 tilapia fillets (6 oz each)
1汤匙橄榄油
8 corn tortillas (6 inch)
2 cups fine cole slaw mix (or grated cabbage)
4 Tbsp plain nonfat yogurt
1汤匙柠檬汁
1 tsp grated lime peel
1 cup low sodium black beans, rinsed and drained
1 sliced avocado
Directions
1. In large zip lock bag, mix flour, salt, pepper, garlic powder, chili powder.
2. Add tilapia fillets one at a time to the bag and shake to coat.
3. Cook fillets in olive oil over medium heat in a nonstick skillet 5-6 minutes on each side or until fish flakes easily with a fork. Set aside.
4. Corn tortillas may be heated on stovetop in a skillet for softer tacos or can be made into crunchy taco shells in the oven: Heat oven to 350 degrees. Place each tortilla over two spaces on oven rack. Heat for 10-15 minutes until golden brown and just crisp. Remove from oven with oven mitt.
5. Toss coleslaw mix, yogurt, lime juice and lime peel in a small bowl.
6. Cut fish into bite size pieces.
7. In taco shell, layer cole slaw, black beans, fish and avocado.
8. Serve. Serving size is 2 tacos.