Healthy Living in the North

Foodie Friday: Something fast and fishy!

Fish tacos on a plate outside

Want to spend more time outside this spring? Dietitian Lindsay’s fish tacos are easy to make so you’ll be able to enjoy them quickly (outside, if you’d like!).

Oh, spring! Our transition from winter to summer!

Do you find your tastes for foods changing at this time of year? Perhaps that hearty stew doesn’t seem so appealing anymore and now you’re craving more salads. As the days get longer, I’m finding myself wanting to spend less time inside. This creates bit of a dilemma – as much as I enjoy being outdoors, I also love ending my day with a delicious dinner, often shared with others, whether it’s my partner, friends, or family. Really, unless I have someone build me an outdoor kitchen (any takers!?), my only option to appease both of my desires is to spend as little time as possible creating some sort of delicious dish. Or pull out the barbecue and cook everything on there!

Everyone has different reasons for choosing the foods they eat: taste, health, convenience, access. What are your reasons? For me, meals have to be three things: delicious, healthy, and take as little time as possible to prepare. Of course, there will be those weekend dinners that I’ll spend a bit more time on but day to day, they need to be quick.

So, I bring to you: Pescado Blanco Fish Tacos out of the Whitewater Cooks With Friends cookbook! These little tacos are packed with complete protein, heart-healthy fats from fish and avocados, and fibrous red cabbage. They can also be made in about 30-45 minutes – or even less time if you have leftover fish from earlier in the week.

Pescado Blanco Fish Tacos

Serves 6

Ingredients

Orange Avocado Salsa

  • 3 oranges, peeled, diced, and drained
  • 2 tbsp cilantro, chopped
  • 2 tbsp jalapeno peppers, seeded and finely diced
  • 2 tbsp red onion, diced finely
  • 2 medium avocados, diced into ½ inch cubes
  • ¾ tsp salt

Tacos

  • 12 corn tortillas
  • 1 tbsp olive oil
  • 1 ½ lbs fish (halibut, red snapper, cod or salmon)
  • ½ tsp cumin
  • ½ tsp onion powder
  • ½ tsp paprika
  • 2 cups red cabbage, very thinly sliced

Optional: Chipotle Crema

  • 1 cup sour cream
  • 4 tsp half and half cream
  • 1 tsp adobo sauce (the sauce from canned chipotle peppers)

Instructions

  1. If using chipotle crema, whisk together sour cream, half and half cream and adobo sauce until well blended. Refrigerate.
  2. Combine oranges, cilantro, jalapeno peppers, red onion, avocado and salt. Mix gently with a spoon in a medium bowl and set aside.
  3. Preheat oven to 300 F.
  4. Wrap tortillas in tin foil and place in oven for 15 minutes.
  5. Sprinkle fish pieces with cumin, paprika and onion powder.
  6. Heat oil in two sauté pans until almost smoking.
  7. Divide fish into two batches and sear in individual hot pans until just done, about 3-4 minutes.
  8. Lay two warm tortillas on each person’s plate.
  9. Spread thin layer of red cabbage on each tortilla, followed by seared fish, then a spoonful of orange avocado salsa. Finish with a dollop of chipotle crema (if using).
  10. Enjoy!
Lindsay Kraitberg

About Lindsay Kraitberg

Lindsay is a registered dietitian working regionally with the CBORD (a food and nutrition database used in food services) team as well as in complex care. Originally from Vancouver Island, she grew up in the small town of Duncan then lived in Halifax, Nova Scotia for four years before relocating to the north. Lindsay thoroughly enjoys her position with Northern Health as she works with many different health care teams and learns something new every day. When Lindsay isn’t at work, you can find her snowboarding in the winter and hiking, biking or camping in the warmer weather.

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