Recipes
Fish tacos with avocado salsa
Ingredients:
1/4 cup (60 mL) all-purpose flour, spooned into measuring cup and levelled
1/4 cup (60 mL) cornmeal
1/2 tsp (3 mL) onion powder
1/2 tsp (3 mL) chili powder
4 fish fillets – such as tilapia - rinsed, patted dry, and cut into 8 strips total
2 tbsp (30 mL) canola oil
1/4 tsp (2 mL) salt
8 corn tortillas, warmed
1/2 avocado, peeled, pitted, and diced
1/2 cup (125 mL) fresh pico de gallo, salsa verde, or picante sauce
1 medium lime, cut into 8 wedges
Instructions:
1. Combine flour, cornmeal, onion powder, and chili powder in a shallow dish, such as a pie pan. Coat fish with mixture.
2. Heat canola oil in a large nonstick skillet over medium-high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes with a fork. Place on a serving platter and sprinkle evenly with salt.
3. Place fish in warmed tortillas and top with equal amounts of avocado and pico de gallo. Squeeze a lime wedge over each tortilla.
Makes 4 servings • Serving size: 2 tacos
Notes:
Calories: 375 g
Total fat: 14.0 g
Saturated fat: 2.2 g
Trans fat: 0.0 g
Cholesterol: 75 mg
Sodium: 335 mg
Carbohydrate: 37 g
Fibre: 5 g
Sugars: 2 g
Protein: 27 g
Recipe courtesy of The Heart-Smart Diabetes Kitchen: Fresh, Fast, and Flavorful Recipes Made with Canola Oil, from the American Diabetes Association and CanolaInfo, copyright 2009. This recipe can also be found in the Canadian Diabetes Association’s 2010 Healthy Living Calendar.
CanolaInfo.org