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Friday, January 23, 2009

Fish Tacos

Today in the 5 Day Pouch Test Bulletin we talked about what makes a great "Day 6" recipe. Here's what we concluded:
A main dish should optimally be 20 grams of protein or greater. Keep in mind on average 1-ounce of animal protein (meat, poultry, fish, shellfish) has roughly 7 grams of protein so you will want to eat at least one 3-ounce serving of animal protein to get 20+ grams in a meal. One egg or 1-ounce of whole cheese each have about 6 grams of protein, and it takes 3-ounces of tofu to get 6 grams of protein.
This great fish taco recipe fits the bill - and better yet - it takes less than 15 minutes to prepare. The recipe is taken from "Better Homes and Gardens 15 Minutes or Less Low-Carb Recipes" page 215. Serve it with a side of lightly dressed slaw and you have a meal the whole family can enjoy. This is a great any-day recipe but if you are doing the 5 Day Pouch Test enjoy it on Day 4.

Fish Tacos
1 pound fresh or frozen skinless cod, orange roughy, or other fish fillets (1/2- 3/4-inch thick)
2 teaspoons Mexican seasoning blend
1/4 teaspoon salt
1 medium lime
1/2 cup dairy sour cream
8 romaine lettuce leaves or four 8-inch low-carb whole wheat tortillas

Thaw fish, if frozen. Preheat broiler. IN a small bowl combine Mexican seasoning and salt. Rinse fish: pat dry with paper towels. Measure thickness of fish. Sprinkle seasoning mixture over both sides of each fish fillet.

Place fish on the greased unheated rack of a broiler pan. Tuck under any thin edges. Broil about 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork.

Meanwhile, finely shred enough peel from lime to make 1/2 teaspoon. Cut lime in half: squeeze enough juice to make 1 tablespoon. In a small bowl stir together the 1/2 teaspoon lime peel, the 1 tablespoon lime juice, and sour cream. Set aside.

Using a fork, flake fish into bit-size pieces. Divide fish among romaine leaves; roll up. Serve with sour cream mixture.

Serves 4. Per serving: 154 calories, 22g protein, 6g fat (3 saturated), 3g carbohydrate.

For more great recipes visit the LivingAfterWLS Kitchen and to find out what other surgical weight loss patients are serving for dinner visit the Community Kitchen in the Neighborhood.

1 comment:

Steve said...

Looks very good, I'll have to see if we can schedule this meal into our week.