Recipes
Spicy Fish Tacos
A tasty new way to use fish!
Serves 4; Serving size: 1 taco
Prep time: 5 minutes
Cook time: 45 minutes (including 30 minutes of marinating)
Ingredients
2 limes, juiced
2 garlic cloves, minced
1 Tbsp minced cilantro
1 tsp hot sauce
1 lb mahimahi or orange roughy fish fillets
1/2 tsp chili powder
1/4 tsp ground cumin
Salt and pepper to taste
2 tsp olive oil
4 (6-inch) whole-wheat or corn tortillas, warmed
Sauce
1/3 cup nonfat sour cream or nonfat Greek yogurt
1/4 cup diced fresh avocado
1 small tomato, diced
1/4 cup red onion, diced
2 Tbsp minced cilantro
1 Tbsp canned green chilies
1 cup chopped cabbage
Pepper to taste
Preparation
- In a medium bowl, combine the lime juice, garlic, cilantro, and hot sauce.
- Add the fish and turn to coat.
- Let the fish marinate for 30 minutes in the refrigerator, turning once after 15 minutes.
- Remove the fish from the marinade and pat slightly dry. Add the chili powder, cumin, salt, and pepper.
- Heat the oil in a large nonstick skillet. Add the fish and cook for about 3 to 4 minutes per side or until tender and cooked through.
- Remove the fish from the pan and cut into bite-sized pieces.
- Combine the sauce ingredients.
- Divide the fish among the warmed tortillas. Top with the sauce. Fold over the sides to form a taco to eat.
Nutrition Information
Exchanges/Choices:
1 Starch
3 Lean Meat
1/2 Fat
Calories 245
Calories From Fat 55
Total Fat 6 g
Saturated Fat 1 g
Trans Fat 0 g
Cholesterol 85 mg
Sodium 335 mg (without added salt)
Total Carbohydrate 20 g
Dietary Fiber 3 g
Sugars 4 g
Protein 25 g
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.
