Taco Tuesday: Mahi Mahi Fish Tacos by Robin Miller in Robin's Healthy Take, July 23, 2013
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Mahi mahi is a sensational white-fleshed fish with great flavor and hearty texture, making it ideal for this healthy take on fish tacos. The seasoning in this dish is a Tex-Mex-inspired blend of chili powder, cumin, marjoram, thyme, onion and garlic–spiced up with cayenne and then tang-ified with fresh lime. The list might look long, but no doubt you have every single spice in your rack. The herb-crusted fish is partnered perfectly with tender beans, fresh avocado, sweet tomatoes and cilantro, making it the perfect ending to an awesome day.
*Note: You may substitute grouper, cod, monkfish, shrimp, or any firm fish that can hold up to this handheld feast. Heck, chicken even works!
4 mahi mahi fillets, about 5 ounces each
Salt and freshly ground black pepper
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon dried marjoram or oregano
1 teaspoon dried thyme
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1 lime, juice and zest
1 avocado, pitted and diced
8 soft taco-size flour tortillas, regular or whole wheat
15-ounce can pinto beans, rinsed and drained
1/2 cup diced fresh tomatoes
2 tablespoons chopped fresh cilantro
Coat a stove-top grill pan or griddle with cooking spray and preheat to medium-high. Season both sides of the mahi mahi with salt and pepper.
In a small bowl, combine the chili powder, cumin, marjoram, thyme, onion powder, garlic powder, cayenne pepper and 1 teaspoon of the grated lime zest (reserve the lime for its juice). Rub the mixture all over both sides of the mahi mahi. Place the mahi mahi on the hot pan and cook for 3 to 4 minutes per side, until the fish is opaque and fork-tender.
In a small bowl, combine the avocado and 1 tablespoon of the lime juice.
Cut the fish into bite-size pieces. Arrange the fish on the tortillas and top with the beans, avocado, tomatoes and cilantro.
Nutrition Info Per Serving
Total Fat: 11 grams
Saturated Fat: 2 grams
Total Carbohydrate: 43 grams
Sugars: 2 grams
Protein: 29 grams
Sodium: 476 milligrams
Cholesterol: 83 milligrams
Fiber: 7 grams
Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.