Baked Fish Tacos (Low Sodium)

When you're dreaming of warm sandy beaches and sunsets, nothing transports you there faster than a spicy fish tacos plate! This DASH-friendly recipe uses zesty Mexican herbs and spices to dial up the flavor of your flaky, baked cod tacos! Corn tortillas, black beans, favorite pico de gallo and a drizzle of chili pepper crema makes for a tasty (and healthy) taco night.

DASH-friendly Baked Fish Tacos by prettyhealthyplate.com

This recipes makes 4 tacos, so double or triple up this recipe as you see fit for a larger meal or party!


Ingredients (Makes 4 tacos):

2 Wild Alaskan cod fillets

4 corn tortillas (I love La Tortilla Factory Yellow Corn)

1 1/2 cups of Tri-color cole slaw (lettuce, cabbage, carrots) - no dressing required

1 lime (zested and cut in half)

1 jalapeno (cored and cut into quarters lengthwise)

1 Tablespoon chili powder

1 teaspoon cumin

1/2 teaspoon onion powder

1/4 teaspoon garlic powder

1/8 cup of cilantro (chopped)


For Chili Pepper Crema

4 Tablespoons Reduced Fat sour cream

2 teaspoons Trader Joe's chili pepper sauce


For Black Bean Salsa

1 can Simple Truth Organic black beans

4 Tablespoons of fresh pico de gallo OR salsa


Preparing this recipe:

Preheat oven to 425 degrees. In a small bowl combine the chili power, cumin, onion powder and garlic powder. Coat fish with herb mixture and lay in baking dish. Squeeze juice of 1/2 of the lime over the top of the fish fillets. Place the 4 jalapeno pieces in the dish next to the fish. Bake for 12-15 minutes until fish is firm and any juice runs clear / translucent. In a small saucepan add the fresh pico de gallo and the drained and rinsed black beans. Warm on medium heat stirring to combine while simmering for 2-3 minutes. FOR CRISPY TORTILLAS: While the fish is baking, in the oven on a separate baking sheet, place tortillas in the oven for 3-4 minutes, flip to turn over then bake for 3-4 to warm and crisp the tortillas. FOR SOFT TORTILLAS: Microwave with damp paper towel over tortillas for 45-60 seconds.

Remove the fish from the oven and let rest for 1-2 minutes. Flake apart the cod and build your tacos - tortilla, slaw, flaked fish, baked jalapeno and finished with chopped cilantro on top. Use a squeeze bottle or baggie to mix sour cream with the chili pepper sauce, then drizzle over the built tacos. Place a cup of salsa and 1/4 - 1/2 of the beans to enjoy on the side.


This recipe is so delicious that I've added it to my Taco Tuesday repertoire.


Enjoy!


Nutritional facts:

Taco (each) with crema and black bean salsa.

Cal: 261, Total Fat: 2g, Sat Fat: 1g, Sodium: 431mg, Carb: 48g, Sugars: 4g, Fiber: 7g, Cholesterol: 45mg, Protein: 21g, Potassium: 133mg.


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