COOKING WITH DIABETES
Fish tacos, styled American, pack a punch from Old Bay
Tacos, a traditional Mexican dish, have become an American favorite.
These fish tacos take only minutes to make and get a lot of flavor from Old Bay Seasoning, which can be found in the spice section of the market.
Serve the tacos open-face or fold them over. Either way, they make a simple, delicious dinner.
Fish Tacos
¾ pound white fish filet (tilapia, sole or flounder)
1 tablespoon reduced-sodium
Old Bay seasoning
1 teaspoon paprika
2 teaspoons lime juice, plus lime wedges for serving Olive oil spray
¾ cup diced tomatoes
¾ cup diced onion
Salt and ground black pepper
4 (6-inch) tortillas (see note)
2 tablespoons mayonnaise
1 cup shredded lettuce
Sprinkle both sides of the fish with Old Bay seasoning and paprika. Squeeze 2 teaspoons lime juice over the fish.
Heat a nonstick skillet over medium-high heat and coat with olive oil spray. Saute fish 3 minutes. Turn fish over and add the tomatoes and onion to the skillet. Saute 4 minutes. Fish should be opaque, not translucent. Season with salt and pepper to taste.
While fish cooks, warm tortillas according to package directions.
Spread mayonnaise over one side of the 4 tortillas. Place shredded lettuce over the mayonnaise and the fish over the lettuce. Spoon the tomatoes and onion on top and fold in half in a taco shape. Serve with lime wedges for squeezing. Makes 2 servings. Note: For leaner, lower carbohydrate tacos use corn tortillas.
Each serving (prepared with reduced-fat mayonnaise and flour tortillas) contains approximately 464 calories, 41 g protein, 15 g fat, 42 g carbohydrate, 84 mg cholesterol, 590 mg sodium and 5 g fiber.
Carbohydrate choices: 3.
Avocado Salad
½ small ripe avocado
2 tablespoons oil and vinegar dressing
4 cups shredded lettuce
Peel avocado and cut it in half around the stone. Remove the stone and cut avocado into slices. Place in a bowl and spoon dressing over the slices. When tacos are ready, divide lettuce between 2 dinner plates and place avocado slices and dressing on the lettuce. Makes 2 servings. Nutrition information: Each serving contains approximately 84 calories, 2 g protein, 7 g fat, 6 g carbohydrate, no cholesterol, 15 mg sodium and 4 g fiber.
Carbohydrate choices: ½.