Fish Soft Tacos
What does "sustainable seafood" mean and what classifies as sustainable? Learn to make better choices in your seafood menu. Get a jump start with this delightful fish taco recipe featuring trout.
For this recipe, and for dozens of other Association-approved recipes, purchase Holly Clegg's Trim & Terrific™ Diabetic Cooking from our online store.
"With a package of taco seasoning mix and any fresh catch, you can easily whip up a family favorite kids and adults will love. Spicy fish and creamy coleslaw are the perfect combination for a simple summer meal."
Serves 8; Serving Size: 1 taco
2 lbs fish fillets (such as trout or any mild fish)
1 (1 1/4-ounce) packet reduced-sodium taco seasoning mix
2 Tbsp lime juice
2 cups shredded cabbage
1/3 cup fat-free sour cream
1 Tbsp light mayonnaise
1 bunch green onions, chopped
Salt and pepper to taste (optional)
8 (6-in) corn tortillas
1 cup chopped tomatoes
- In a medium bowl, coat the fish with taco seasoning and lime juice.
- In a large nonstick skillet coated with non-stick cooking spray, sauté the fish over medium heat, for 5-7 minutes or until the fish flakes with a fork.
- In a medium bowl, combine the cabbage, sour cream, mayonnaise, green onions, and salt and pepper (if using).
- Warm tortillas according to package directions or heat each in the microwave for 30 seconds. Fill each tortilla with fish, coleslaw, and tomatoes. Fold in half and serve.
Terrific Tidbit: Pick up a bag of pre-shredded cabbage in the supermarket for this recipe.
3 Very Lean Meat
Calories from Fat: 16
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 51 mg
Sodium: 338 mg
Total Carbohydrate: 15 g
Dietary Fiber: 2 g
Sugars: 3 g
Protein: 22 g
Eating “sustainable” fish has gained popularity recently – but – what does that mean? And what types of fish are sustainable?
Sustainable fish are species that are abundant and caught or farmed in environmentally friendly ways. Some very popular species of fish are in danger of becoming extinct due to overfishing. Other fish species are caught or farmed in ways that harm other marine life or the environment.
So what are some types of sustainable fish?
- Alaskan Salmon
- Albacore Tuna
- Bay Scallops, farmed
- Eastern Oyster, farmed
- Pacific Halibut
Holly Clegg, author of the best selling trim&TERRIFIC™ cookbook series including this cookbook with the American Diabetes Association, has sold almost 1 million copies. She understands the demands of the busy person and with her user-friendly, pantry-friendly and time-friendly cookbooks, she has garnered a national reputation as the healthy "Queen of Quick!"
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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