Chipotle-Cilantro Tilapia

Chipotle-Cilantro Tilapia

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From: Diabetic Living Magazine

These delicious fish tacos are a great choice when you need a dinner in under 30 minutes. The tilapia fillets are seasoned with a blend of cumin and chili powder, blackened in a skillet, topped with a scrumptious chipotle-cilantro yogurt sauce and served with warmed corn tortillas.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 (4 ounce) fresh or frozen skinless tilapia fillets
  • ¼ teaspoon salt
  • ¼ teaspoon ground cumin
  • ⅛ teaspoon chipotle chili powder
  • ⅛ teaspoon black pepper
  • 2 teaspoons canola oil
  • ½ cup plain nonfat yogurt
  • 2 tablespoons snipped fresh cilantro
  • ½ to 1 teaspoon chipotle peppers in adobo sauce, minced
  • 8 (6 inch) corn tortillas, warmed (see Tip)

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Sprinkle with salt, cumin, chili powder, and black pepper.
  2. In a very large nonstick skillet heat oil over medium heat. Add fish fillets. Cook fillets for 6 to 8 minutes or until fish flakes easily when tested with a fork, turning once halfway through cooking.
  3. Meanwhile, for yogurt sauce, in a small bowl combine yogurt, cilantro, and chipotle peppers in adobo sauce. To serve, place one fish fillet, two warmed tortillas, and about 2 tablespoons yogurt sauce on each of four serving plates.
  • Serve with Carrot-Cucumber Salad.
  • Tip: To warm tortillas, preheat oven to 350°F. Wrap tortillas tightly in foil. Bake about 10 minute or until heated through.

Nutrition information

  • Serving size: 2 tortillas, 1 fillet, and 2 tablespoons sauce
  • Per serving: 207 calories; 5 g fat(1 g sat); 1 g fiber; 15 g carbohydrates; 26 g protein; 31 mcg folate; 57 mg cholesterol; 2 g sugars; 68 IU vitamin A; 0 mg vitamin C; 82 mg calcium; 1 mg iron; 235 mg sodium; 428 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 3½ lean protein, 1 starch, ½ fat

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