Fish tacos with tomatillo sauce

Ingredients

• 12 ounces whitefish, such as cod or tilapia
• Salt and pepper to taste (optional)
• 1/4 head Napa cabbage (1 1/2 cups)
• 1 teaspoon cumin
• 2 teaspoons paprika
• 1/2 teaspoon chili powder
• 1/2 small yellow onion, diced (1/4 cup)
• 2 tablespoons minced cilantro
• 2 red Fresno peppers, diced
• Zest and juice of 1 lime (1/2 teaspoon zest, 1 tablespoon juice)
• 4 tablespoons tomatillo salsa
• 4 wheat tortillas (6-inch diameter), lightly grilled or toasted

Directions

Season fish with salt and pepper if you like. Then bake fish at 375 F for about 20 minutes until internal temperature reaches 145 F. Or grill fish if you prefer.

Place remaining ingredients except tortillas in a mixing bowl and toss to combine. Flake fish and place on tortillas. Top with cabbage and salsa mixture. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 187
Total carbohydrate: 21 g
Cholesterol: 39 mg
Dietary fiber: 2.5 g
Monounsaturated fat: Trace
Protein: 19 g
Saturated fat: 0.5 g
Serving size: 1 filled tortilla
Sodium: 190 mg
Total fat: 3 g

DASH Eating Plan Servings

Grains and grain products: 1
Meats, poultry and fish: 3
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1
Vegetables: 1