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Cod Tacos with Strawberry-Mango Salsa
Bethany Daugherty, MS, RDN, CD - June 28, 2019
The 2015-2020 Dietary Guidelines for Americans recommends the general public to consume 8 ounces of seafood each week.  Eating seafood two times a week will help you meet this recommendation.  Seafood, including fish and shellfish, offers a variety of health benefits as it is a good source of protein, vitamins and minerals. 
 
The omega-3 fatty acids in seafood, including EPA and DHA, have been found to be protective against heart disease.  DHA is particularly important for pregnant and breastfeeding women as it helps improve nervous system development in infants and children. Seafood is like a multivitamin for your brain as it contains vitamin D, zinc and magnesium.  These vitamins and minerals are often low in people who are depressed.  Recent research has shown that people who regularly eat fish are 20% less likely to be depressed than individuals who do not eat fish regularly. 
 
The twice per week recommendation may seem overwhelming if you do not regularly eat fish but with a little planning, you can easily incorporate more seafood into your diet.  Grill, bake or roast fish rather than breading and frying which adds additional calories and fat.  Canned tuna or salmon as well as frozen fish and shellfish are affordable ways to include seafood in your meal plan.  Try including fish in salads, pasta dishes or in a sandwich.  Experiment with different herbs and spices when preparing different kinds of fish to find a flavor combination you like.  Also think past just the fish fillet and be creative.  Top a salad with shrimp, make stir fry with shrimp, make salmon patties or try the fish taco recipe below which calls for cod.
 

Cod Tacos

Ingredients
1 pound boneless, skinless cod fillets
1 Tbsp. fresh lime juice
½ tsp. chili powder
¼ tsp. ground cumin
¼ tsp.  hot smoked paprika
¾ tsp. salt, divided
½ tsp. pepper, divided
1 Tbsp. vegetable oil, divided
1 small onion, chopped
1 medium red bell pepper, cored, seeded and chopped
8 (5-inch) corn tortillas

Directions
  1.  Place cod on a plate. Brush one side of cod with lime juice. Combine chili powder, cumin, paprika, ½ tsp. salt and ¼ tsp. pepper in a small cup. Rub onto cod, on lime juice side. Set aside 10 minutes while preparing vegetables.
  2. Heat 1½ tsp. oil in large skillet over medium heat. Add onion and bell pepper; add remaining ¼ tsp. salt and ¼ tsp. pepper. Cook 7 to 10 minutes or until vegetables are tender, stirring frequently. Remove vegetables from skillet, set aside and keep warm.
  3. Place remaining 1½ tsp. oil in skillet; heat over medium-high heat until sizzling. Pour off any accumulated liquid and place cod, seasoned side up, in a single layer in the skillet. Cook 3 minutes. Gently turn over and cook 4 to 6 minutes or until fish is firm and lightly browned. Remove from skillet. Flake with a fork.
  4. While fish is cooking, wrap tortillas, two to a damp paper towel. Microwave for 20 to 30 seconds or until warm and tender.
  5. To serve, arrange fish chunks on tortillas. Top each with a heaping tablespoon of onion and bell pepper; fold and serve. Pass salsa separately.
 
 
Strawberry-Mango Salsa Ingredients
1 cup sliced strawberries
1 cup diced ripe mango (1 small mango)
1 Tbsp. minced fresh cilantro
2 tsp. fresh lime juice
1 small green onion, minced (green part only)
1 small jalapeno chile, cored, seeded and minced
2 tsp. honey
 
Directions
Combine strawberries, mango, cilantro, lime juice, green onion, chile and honey. Stir well and set aside while making tacos.  
Makes 4 (two-taco) servings.
 
Source: Spirit of Women
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