by ADMIN on JULY 13, 2011
White fish, such as tilapia, are great for fish tacos – cooking quick and flaking easily. Water chestnuts and red bell pepper provide a lovely crunch to the tender fish and soft beans. Not to mention the nice kick from lime and chili powder!
Sometimes, when the grocery store is too crowded, it becomes a bit frustrating to wait in line at the fish counter. On days such as those, when in a hurry or short on patience, know that you can find good frozen fish. A much quicker pursuit on crazy grocery days!
Frozen fish can many times be fresher than the ‘fresh’ fish. This of course depends on where you buy, but typically frozen fish are prepared and flash frozen fairly quickly after being caught. At a ‘chancy’ grocery store, the fresh fish may have been sitting in the case for a tad longer than you’d like – so frozen may just be the way to go when in doubt!
Look for frozen fish with no added ingredients such as sodium, spices, oils, or fillers to ensure it’s freshly frozen and not processed. Also be sure to purchase fish from areas that are not in danger.
Check out the Monterey Bay Seafood Watch website for reliable information on sustainable fish purchases, ocean-friendly seafood choices, and good alternatives to your favorites. It’s a great resource!
Fish and Black Bean Tacos
Prep time: 10 mins Cook time: 8 mins Total time: 18 mins Serves: 2 to 3
White fish, such as tilapia, are great for fish tacos - cooking quick and flaking easily. Water chestnuts and red bell pepper provide a lovely crunch to the tender fish and soft beans. Not to mention the nice kick from lime and chili powder!
3 Tilapia filets (or any other white fish of choice)
1 can (15 oz) low sodium black beans, drained and rinsed
1 small can of water chestnuts, drained and chopped
1 small red bell pepper, deseeded and chopped
Juice of 1 lime
2 Tbsp olive oil
2 Tbsp honey
3 tsp chili powder
2 tsp garlic powder
1 tsp salt
Small bunch of fresh cilantro, roughtly chopped
6 small corn tortillas
Low fat sour cream or Greek yogurt
Combine black beans, red bell pepper, water chestnuts, cilantro, honey, lime juice, olive oil, 1 tsp garlic powder, and 1.5 tsp chili powder in a medium bowl. Mix well and let sit.
Mix together remaining garlic, chili powder, and and salt in a small bowl, then sprinkle on each side of the fish.
Heat pan over medium heat and coat with spray olive oil.
Cook fish for about 5 minutes on the first side, until the fish is almost white/opaque in color and browned on the bottom side. Then flip and cook for another 3 minutes or until fish is cooked through and flakes easily.
Remove from heat, place in a bowl, and flake into large bite-sized pieces with a fork.
Add flaked fish, black bean salad, and sour cream/yogurt to a tortilla, wrap, and enjoy!