Tilapia & Poblano Tacos
From EatingWell: EatingWell on a Budget (2010)
Here’s a quick take on fish tacos: just sauté fish, onions and peppers and serve with tortillas and some simple toppings. Poblano peppers vary immensely in heat level and tasting them is the only way to judge how hot they are. So before cooking, taste your poblanos and add a pinch of cayenne or a jalapeño if you want more heat. Use green bell peppers if you want a milder taco.
- 3 teaspoons extra-virgin olive oil, divided
- 1 pound U.S. farmed tilapia fillets (see Note)
- 2 cups diced poblano peppers (about 2 large)
- 1 medium onion, diced
- 1 jalapeño pepper, minced (optional)
- 1 cup fresh corn kernels (from 1 large ear; see Note) or frozen (thawed)
- 2 tablespoons lime juice
- 1 tablespoon ground cumin
- 1 teaspoon dried oregano
- 3/4 teaspoon salt
- 12 6-inch corn tortillas
- 1 avocado, cubed
- 3/4 cup prepared salsa, preferably green
- 1/4 cup chopped cilantro for garnish
- Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tilapia and cook until opaque in the center, 2 to 3 minutes per side. Transfer to a plate and flake with 2 forks.
- Add the remaining 1 teaspoon oil to the pan and reduce heat to medium. Add poblanos, onion and jalapeño (if using) and cook, stirring often, until softened and starting to brown, 4 to 6 minutes. Stir in corn, lime juice, cumin, oregano and salt. Cook, stirring often, until heated through, 1 to 2 minutes. Stir in the fish and any accumulated juice from the plate.
- Wrap tortillas in paper towels and heat in the microwave on High until warm and pliable, 30 seconds to 1 minute. Fill each tortilla with about 1/3 cup of the tilapia mixture and top with avocado, salsa and cilantro (if desired).
Tips & Notes
- Ingredient notes: U.S. farmed tilapia is a great choice both for the environment and your budget. Plus its mild flavor and relatively firm texture make it super-versatile—try it in other recipes to replace more expensive fish like flounder, sole or cod.
- To remove corn from the cob, stand an uncooked ear of corn on its stem end and slice the kernels off with a sharp, thin-bladed knife.
Per serving: 344 calories; 11 g fat (2 g sat, 6 g mono); 38 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 20 g protein; 7 g fiber; 590 mg sodium; 602 mg potassium.
Nutrition Bonus: Vitamin C (47% daily value), Potassium (17% dv), Folate (16% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 2 lean meat, 1 fat
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- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Cinco de Mayo
- EatingWell on a Budget (2010)