Saturday, March 19, 2011

Yummy, healthy Fish Tacos!

Ok everyone, here is my first try at posting a recipe, let me know what you think!
Last night, being a Friday in Lent, we had to have fish. I didn't want anything fried, so here is a my healthy fish taco recipe!
Start with a good quality white fish. I used Haddock- it was on sale this week. You can use anything you like. You always need to remember this statement: by fresh wild caught fish. (There are a few exceptions to that which you can read about here: http://www.eatingwell.com/food_news_origins/green_sustainable/fish_and_shellfish_6_to_eat_6_to_avoid?utm_source=EWTWNL

Farm raised fish is usually grown in nutrient depleted, disease ridden ponds. The fish are then given antibiotics and hormones to help them grow. Even farm raised Salmon doesn't come out pink (the pink color comes from their blood getting into their muscles when they swim upstream) so the salmon has to be injected with dye! Ewwww!) Buy wild caught fish!
After you have your fish, cut it into strips that will fit in your taco. Then season it with kosher salt, pepper, garlic powder and then squeeze half a fresh lime over it. Let that sit. (You don't want to do this too far in advance or the acid from the lime will start turning that fish into ceviche!) Just about 20 min should do the trick.
While the fish is flavoring itself, make your sauce. You will need:
1/2 (14oz) can fire-roasted organic tomatoes ( I like Muir Glen)
2/3 C light mayo
2 cloves garlic, diced or minced
2 chipotles diced (from a can of chipotles in adobo)
1/2 lime juice
1/3 C FRESH cilantro leaves
pinch of kosher salt

Put all the above ingredients in the food processor and process until blended (but still slightly chunky.) Doesn't this look beautiful???


For the filling inside the tacos, you will want some sort of cabbage mixture. There are several different varieties I like using what's called "Rainbow Mix." It's a mixture of broccoli, carrot, and cabbage. This is a great way to get that broccoli in your kids (and big adults too!) Pour in a bowl how much you think you will need to assemble your tacos. Toss liberally with the sauce mixture. The sauce will be slghtly spicy, but that's ok, the cabbage mixture will cut that.


Now it's time to assemble your fish. Preheat your oven to 375 degrees. You need 3 bowls: 1 with flour, 1 with 2 beaten egg whites, and 1 with about 2 C panko bread crumbs (I tried this with regular bread crumbs and it was not near as good. If you want to replicate that fried fish crunch, you need to use Panko.) First dredge the fish in flour, then coat in egg white and roll in panko. Place on a baking sheet/stone. Repeat with all your fish pieces. Bake in the oven about 20-25 minutes. If your fish is thicker, it will need more time. It should feel firm to the touch when done and the panko will look crispy, like this:

While your fish is cooking, dice up an avocado. If you need to know the technique to make this easy, contact me. After you dice that up, sprinkle with kosher salt and squeeze about a quarter of a lime over it. (This will prevent it from "turning.") Then, slice up some red onion.

Now, you fish should still be baking so time to grill your corn tortillas. I like white corn, but you can use whatever works for you. If you don't have an indoor cast iron grill, I highly recommend you get one. It's one of my favorite kitchen pieces. Those rainy or cold days when you don't want to go out to the grill, this becomes invaluable. Also, if you flip it over, it a flat sided skillet. Perfect for a full load of pancakes, grilled cheese, or paninis! I got mine from Faraday's (a local Austin cooking store) for about $79. However, you can find them everywhere! Heat the grill, don't oil it or your torts. Just place them straight on the smoking grill for abour 3-4 per side. After you take then off, place in a towel and keep it wrapped up. The steam inside the (clean) towel will keep your torts moist.

Ok, about now your fish should be done. If it's not, pour yourself a glass of wine and drink while you wait. When the fish is done you are ready to assemble. Place some cabbage mixture inside the warm tortilla.
Then place your fish, diced avocado, sliced red onion and additional sauce on top! Yum!!!
*Now a thing to note about your sauce. If you want it spicier, add more chipotle. If you want it more flavorfull, or richer, use full fat mayo. If you want it mild, add only 1 chiptole. But again, the cabbage will cut the spice.
Now serve these fabulously tasty but healthy tacos to your hungry fam and you will get this:


Let me know how this works for you! If this little blogging format works out, then I will do this with more recipes!
Chow!

1 comment:

Kim said...

Welcome back my friend!!! Love the recipe idea, I'm going to give it a try, so keep 'em coming!