Grilled Fish Tacos

From EatingWell:  May/June 2010
Instead of deep-frying the fish for these fish tacos, we coat the fish with a flavor-packed chile rub and grill it instead. Make sure the fillets are no more than 1/2 to 3/4 inch thick so they cook quickly. Sometimes flipping fish on the grill can be tricky since the fish can stick to the grill or fall apart. The solution is to invest in a grill basket that easily holds 4 to 6 fish fillets and secures the fish in the basket for easy flipping. If you don’t have a grilling basket, make sure the grill is hot and well oiled before adding the fish.
6 servings, 2 tacos each | Active Time: 30 minutes | Total Time: 50 minutes

Ingredients

Adobo-Rubbed Fish

• 4 teaspoons chili powder, preferably made with New Mexico or ancho chiles (see Note)
• 2 tablespoons lime juice
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon ground cumin
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 pounds mahi-mahi or Pacific halibut (see Note), 1/2-3/4 inch thick, skinned and cut into 4 portions

Coleslaw

• 1/4 cup reduced-fat sour cream
• 1/4 cup low-fat mayonnaise
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon lime zest
• 2 tablespoons lime juice
• 1 teaspoon sugar
• 1/8 teaspoon salt
• Freshly ground pepper to taste
• 3 cups finely shredded red or green cabbage
• 12 corn tortillas, warmed (see Tip)

Preparation

1. To prepare fish: Combine chili powder, lime juice, oil, cumin, onion powder, garlic power, salt and pepper in a small bowl. Rub adobo rub all over fish. Let stand 20 to 30 minutes for the fish to absorb the flavor.
2. To prepare coleslaw: Combine sour cream, mayonnaise, cilantro, lime zest, lime juice, sugar, salt and pepper in a medium bowl; mix until smooth and creamy. Add cabbage and toss to combine. Refrigerate until ready to use.
3. Preheat grill to medium-high.
4. Oil the grill rack (see Tip) or use a grilling basket. Grill the fish until it is cooked through and easily flakes with a fork, 3 to 5 minutes per side. Transfer the fish to a platter and separate into large chunks.
5. Serve the tacos family-style by passing the fish, tortillas, coleslaw and taco garnishes separately.

Nutrition

Per serving : 319 Calories; 9 g Fat; 2 g Sat; 5 g Mono; 110 mg Cholesterol; 29 g Carbohydrates; 31 g Protein; 5 g Fiber; 702 mg Sodium; 824 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 2 starch, 4 lean meat, 1 1/2 fat

Tips & Notes

• Make Ahead Tip: Prepare coleslaw (Step 2) up to 4 hours ahead.

• Notes: Mahi-mahi (also called dorado) from the U.S. Atlantic and halibut from the Pacific are both sustainably fished and considered best choices for the environment. For more information, go to seafoodwatch.org.
• Mildly spicy dried chiles, such as ancho or New Mexico, add moderate heat and rich flavor to Mexican sauces like mole. Chili powder made from these chiles has more flavor than American-style blends. Look for whole dried chiles in the produce section of large supermarkets and New Mexico or ancho chili powder in the specialty-spice section of large supermarkets or online at penzeys.com.
• Tips: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
• 2 ways to warm corn tortillas: 1. Microwave: Wrap stacks of up to 12 tortillas in barely damp paper towels; microwave on High for 30 to 45 seconds. Wrap tortillas in a clean towel to keep warm. 2. Oven: Wrap stacks of 6 tortillas in foil; place in a 375°F oven for 10 to 15 minutes. Wrap tortillas in a clean towel to keep warm.

Herb Spiced Tuna Steaks

When you're recovering from an injury, one thing your muscles definitely need to help them rebuild and grow strong is some high-quality protein. Here's a quick, flavorful recipe for tuna steaks that are high in protein and low in fat.


• 2 12-oz. fresh tuna steaks (each 1 inch thick)
• 1/4 cup flat-leaf parsley leaves, fresh
• 2 Tbsp. rosemary leaves, fresh
• 2 to 3 tsp. lemon zest (about 1 lemon's worth)
• 2 cloves garlic, crushed
• Salt ( to taste)
• Ground black pepper (to taste)
• 1 Tbsp. extra-virgin olive oil

Preheat grill, grill pan, or skillet. Rinse tuna and pat dry. On a cutting board, pile parsley, rosemary, lemon zest, garlic, salt, and pepper together and mince until combined. Drizzle both sides of tuna steaks with oil and rub herb mix into fish. Set aside for 5 minutes to let flavors marry.

Grill steaks 2 minutes on each side for rare or 5 minutes on each side for well done. Cut each steak into two pieces. Makes 4 servings.

Preparation Time: 15 minutes
Cooking Time: 4 to 10 minutes
Nutritional Information (per serving): Cal 244, Protein 38g, Fiber 0g, Carbs 1g, Fat 9g, Sat Fat 2g
Recipe source: Beach Body®

Herb-Coated Halibut with Zucchini and Whole Wheat Couscous

Not only is this meal delicious, it's also incredibly healthy. A tangy herb paste coats both the fish and zucchini, which roast on the same pan. The entire meal is ready in 30 minutes - perfect for busy weekday dinners.

Servings: 4

Here's what you need:
• 6 scallions, chopped
• 1 cup packed fresh cilantro
• 1/2 cup packed fresh mint
• 3 Tablespoons olive oil
• 1 Tablespoon chopped, peeled fresh ginger
• 3/4 teaspoon ground coriander
• Salt and pepper to taste
• 1 zucchini, cut into spears
• 4 skinless Halibut fillets (or other firm white fish)
• 1 cup dry whole-wheat couscous

1. Preheat oven to 425 degrees. Throw the scallions, cilantro, mint, oil, ginger, coriander and 1/2 teaspoon salt into a food processor and pulse until a coarse paste forms. Season with pepper.

2. Toss zucchini with 3 tablespoons herb paste in a bowl. Spread onto a rimmed baking sheet. Roast for 5 minutes.

3. Rub remaining herb paste onto both sides of fish fillets. Push zucchini to edges of baking sheet, and arrange fish in center, leaving about 1/2 inch between each fillet. Roast until fish is opaque and semi-firm to the touch, about 15 minutes. Meanwhile, prepare directions. Serve fish and zucchini over couscous.

Nutritional Analysis: One serving equals: 354 calories, 10g fat, 29g carbohydrate, 6g fiber, and 32g protein.