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Salmon Tacos Recipe

 

Ingredients

Servings: 4

 

Slaw:

1/3 cup fat-free evaporated milk

1/4 cup fat-free or low-fat plain yogurt

1 teaspoon grated lime zest

1/4 teaspoon chili powder

1 1/2 cups shredded cabbage or green-leaf lettuce

1/4 medium red or green bell pepper, chopped

2 tablespoons finely chopped red onion

1/2 tablespoon grated radish

1 teaspoon minced fresh jalapeno pepper, seeds and ribs discarded

 

Tartar Sauce:

12 ounces skinless salmon or cod fillets, cut into 4 pieces

Vegetable oil spray

4 6-inch whole-wheat or spinach tortillas

1/2 cup chopped tomato

2 tablespoons fat-free or light sour cream

2 teaspoons fresh lime juice

2 teaspoons snipped fresh cilantro or Italian (flat-leaf) parsley

 

Nutrition Facts

 

Exchanges/Choices:

2 Starch

3 Lean Meat

1 Vegetable

 

Calories 265

    Calories from Fat 88

Fat 10g

    Saturated Fat 1.6g

Cholesterol 59mg

Sodium 321mg

Carbohydrate 21g

    Dietary Fiber 2g

    Sugar 4g

Protein 22g

Cooking Methods

  1. For the slaw, in a small bowl, stir together the yogurt, lime zest, and chili powder.

  2. In a medium bowl, stir together the remaining slaw ingredients. Add the yogurt mixture and toss to coat.

  3. Rinse the fish and pat dry with paper towels. Heat a ridged grill pan over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame).

  4. Cook the fish for 8 to 9 minutes, turning once, or until the fish flakes easily when tested with a fork. Or lightly spray an outdoor grill rack and heat on medium high. Grill the fish as directed. Place on a plate. Cover with aluminum foil to keep warm.

  5. Heat a small nonstick skillet over medium heat. Warm a tortilla for 30 seconds. Turn over and warm for 20 to 30 seconds, or until pliable. Put on a small plate and cover with a barely damp dish towel. Repeat with the remaining tortillas, Or stack the tortillas and wrap them in a slightly damp paper towel. Microwave for 12 to 15 seconds on 100 percent power (high).

  6. To assemble, spoon the slaw on the upper third of each tortilla. Break the salmon into chunks. Put the salmon on the slaw. Sprinkle with the tomato. Fold in both sides of each tortilla. Roll up the tortilla from the filling end to the bottom.

  7. In a small bowl, stir together the remaining ingredients. Spoon the mixture over each taco.

 

Fun Facts / Cooking Tips

Soft tortillas envelop a filling of grilled salmon, coleslaw and tomato. One bite on this healthy salmon recipe and you will shout "Ooishi"!

 

 

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