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Friday, June 28, 2013

Fish Tacos Tonight!

Fish tacos can be purchased from vending carts in busy marketplaces. When fresh fish is seasoned and grilled it is a good source of protein that most weight loss surgery patients find easy to tolerate. However, when the fish is battered and fried, as often found on vending carts, it becomes unappealing, fattening and consumption may cause dumping syndrome due to the grease. It is easy to avoid unpleasant pitfalls and prepare delicious and affordable fish tacos at home. Try this classic recipe and serve up an unforgettable fish feast for family & friends!

Fish Tacos  
1 pound fresh/frozen firm fish fillets (cod, orange roughy or halibut)
2 teaspoons Mexican seasoning blend
cooking spray
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 grill or broiler. In cold running water rinse fish and pat dry with paper toweling. Evenly sprinkle each fish fillet with Mexican seasoning. Place fish on broiler pan coated with cooking spray or on a sheet of foil sprayed with cooking spray if grilling.

For broiling cook 4 inches from heat watching closely. Fish is done when it flakes easily when tested with a fork. Do not overcook. Broiling should take from 4 to 8 minutes depending upon thickness of the fish.

For grilling keep fish in one even layer on foil. Fold foil to seal making a package. Grill on each side over high flame for 3-5 minutes. Remove from heat and allow to rest 3-5 minutes. Fish is done when it flakes easily when tested with a fork. Return to heat if you find the fish undercooked.

While fish cooks wash and dry the lime. Zest 1/2 teaspoon lime peel from the lime into a small bowl. Cut lime in half; squeeze enough juice to make 1 tablespoon. Add to lime zest. To lime zest and juice add 1/2 cup sour cream. Stir to combine.

On a serving plate place the 8 romaine lettuce leafs or low-carb tortillas. Using a fork, flake fish into bite- size pieces. Divide fish among romaine leaves or tortillas; roll-up and secure with a toothpick. Serve with the sour cream lime mixture.

Per serving (2 tacos with romaine leaves): 154 calories; 22 grams protein, 3 grams carbohydrate and 6 grams fat (3g saturated).

More recipes: Cooking with Kaye Classic Recipes

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