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Take Five - Take Your Seat at the Dinner Table Fish Tacos - 12/26/2012

11:20 AM, Dec 26, 2012   |    comments
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Fish Taco
Ingredients:
1 pound tilapia
2 Tbsp. blackening seasoning
1 tsp. extra virgin olive oil
Broccoli Slaw
14 ounces broccoli slaw (store bought- produce aisle)
½ cup non fat Greek style yogurt
1 Tbsp. rice wine vinegar
Juice and zest from 1 lime
¼ tsp. smoked paprika
1/8 tsp kosher salt
Combine all ingredients in a medium size bowl, refrigerate until ready to serve
Pineapple Salsa
2 cups diced pineapple
1 Serrano chili, seeded and diced
¼ cup diced red onion
2 TBSP chopped cilantro
Juice of 1 lime
1 clove garlic, minced
Combine all ingredients in medium size bowl, refrigerate until ready to serve
4 corn tortillas, lightly warmed
Wedges of limes for garnish
Fish Preparation:
1. Preheat broiler, brush fish with oil and sprinkle evenly with blackening seasoning. Broil for 5-6 minutes until fish flakes easily with fork and internal temperature of 145°F is reached. Remove from oven and flake fish into serving bowl
2. To serve: Spoon, slaw on bottom of tortilla, top with fish and salsa. Garnish with wedge of lime
Servings: 2 
Time to Prepare 15 minutes 
Time to Cook: 15 minutes
Nutrition per Serving:
Calories 250; Fat 4 g (sat 0.5 g); Protein 28 g; 0 Cholesterol 0 mg; Sodium 223 mg; Fiber 6 g; Carbohydrate 30 g

 

"Take Your Seat at the Table" Dinner Pledge 

Are you looking for a New Years Resolution that is meaningful, sustainable and will make an impact on not only your health but that of your family? We've got you covered! Go to www.mercyhealthsaintmarys.com/dinnerpledge and sign up. Upon hitting the submit button you will receive a certificate welcoming you to our "Take a Seat at the Table" dinner pledge. It's free and we had over 350 participants within just 3 days of launching the program.

Our dietitians and chefs have created quick and healthy dinner menus that include:
• 4 homemade recipes that include nutrition information (calories, fat, saturated fat, cholesterol, protein, fiber and sodium) and the healthy attributes that led us to choose the recipe
• 1 grab-n-go night, 1 left over and 1 suggested restaurant tips
• recommended side dishes to create a balanced plate
• customized weekly grocery shopping guides and how to pack a perfect pantry so that you have the right ingredients at your fingertips.
Our hope at the end of the 12 weeks, is that you will have gained new cooking skills, added fresh healthy recipes to your weekly meals and of course, taken a seat at the dinner table more often.

Why is this program good for you and your family? 1) When you purchase, prepare and portion foods at home, you have more control over the quality, nutrition content and quantity. 2) Families who dine together tend to have healthier diets. They eat more fruits and vegetables, drink more milk, less soda and eat less fried food. As a result they have a higher intake of key nutrients including: calcium, iron, vitamins, fiber, and less saturated fat, cholesterol, trans fat and fat. 3) You will save money. According to Restaurants and Institutions, Americans spend 25% of their meals away from home and 46% of their food dollar. That's a huge investment on something thing that has the potential to contribute towards long term health problems including difficulty maintaining a healthy weight, increased risk for diabetes and heart disease. 4) The average American has 12 "go to" recipes in their cooking portfolio. Expand yours now www.mercyhealthsaintmarys.com/dinnerpledge

Courtesy:

Sheryl Lozicki is a Registered Dietitian and Bryan Nader is a Sous Chef at Saint Mary's Health Care. 
 

 

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