What to Eat Wednesdays: Fish Tacos w/ fresh mango salsa, & Cilantro Lime Rice

What To Eat Wednesdays:

Every week there will be a new recipe that adheres to the following 5 guidelines:

1. Easy

2. Healthy

3. Delicious

4. Inexpensive

5. Under 500 calories/ serving

I will also include alterations for specialty diets (upon request):

-Vegetarian, Vegan and Gluten Free options.

TODAY: HEALTHY FISH TACOS

One of my favorite things in the WORLD are Fish Tacos. And mango salsa just happens to top it off SOO well! So, this is a healthy option for amazing fish tacos that are tasty and easy to make in the comfort of your own home.

Prep Time: 10 min

Cook Time: 15 min

Serves: 4 fish tacos

Cost: Under $25 (I forgot my receipt... again!)

Your shopping list this week includes:

Tilapia filets (or any white fish that you like)
Tortillas (I used flour, cause I like them better)
1 mango
1 small white or red onion
Minced Garlic (or 1 garlic clove, minced)
Lemon juice
2 roma tomatoes, or 1 lg tomato
Fresh Cilantro, 1 bundle
1 whole jalapeno
1 sm habanero (optional)
Honey
Cabbage, or lettuce
Favorite seasonings
1 bag Cilantro Lime Rice (frozen food section) or you can make your own... I have done both. --Making it from scratch tastes better, but takes a bit longer. You can also just "spruce" up the bagged rice if you are short on time.
Plain Greek Yogurt- for dressing

SO here we go!!!! 

You want to start by prepping the mango salsa. This takes the longest, and you want to give the flavors time to develop. You could even do this the night before if you want. There will be left over salsa, and it does get spicier the longer it sits. SO GOOD!

Alright.

One mango diced
1/2 small red or white onion diced
2 tomatoes diced
1 clove garlic minced
2 jalapenos diced
1 habanero - optional (I like it spicy)
tbsp spoon honey
salt & pepper to taste
hand full of cilantro- chopped

Mix it all together! And place it in the refrigerator until the meal is done. If you still feel like it is missing something, lemon or lime juice and garlic salt usually does the trick!

Heat a pan on med/high and spray with non stick spray. Season fish as you like. I used Ms. Dash spicy, and lemon pepper. Then sprinkled a little bit of sea salt. Put 2 tbsp of lemon juice in the pan and add fish filets. Sear on both sides for 5 minutes.

Lower heat to med., add a little more lemon juice to coat pan, and cover. Keep covered and continue to cook for 5-10 min, or until fish is browned and flakes when forked.

While fish is simmering, cook rice by directions on bag. Once cooked, add a little bit of lime or lemon juice, and garlic salt. Maybe a little bit of butter if you like.  Cover and simmer until fish is thoroughly cooked.

Heat tortillas on skillet just to warm them on both sides.

I like to add a little strip of honey to the tortillas before I put the fish on. This is for 2 reasons: 1. It helps hold the fish in place, and 2. it makes it sweet and spicy, which keeps it tasting light and fresh. DELICIOUS!

Take fish filet and place in strips or chunks on tortilla over honey. 1 filet per 2 tacos. 

I made them 2 different ways...

The first way was less "green", by just putting the fish in the tortilla, topping with the mango salsa and a little bit of greek yogurt in place of sour cream. 

The second way is to take a cup of lettuce or cabbage. I used Arugula because I like the texture. Put 1tbsp greek yogurt, 1 tsp of lemon juice and a little bit of seasoning (even salt and pepper) and toss lettuce/cabbage and place over fish and salsa. 

You can also take the same "dressing" you tossed the cabbage in, and use it as a dipping sauce, and it is amazing. Add 1/4 cup of rice, and top with a little more mango salsa, and you have yourself a DELICIOUS meal. I loved every bite of this. 

 For just the tacos (w/ no Greek yogurt):

Serv. 2 tacos

428 calories, 5g fat, 70g carbs, 29.75g protein

2 tacos w/ 1/4 cup of rice (no Greek yogurt):

 464 calories, 5.65g fat, 77g carbs, 30g protein

Just tacos w/2 tbsp Greek yogurt:

440 calories, 5g fat, 71g carbs, 32g protein

2 tacos w/ 1/4cup of rice and Greek yogurt:

476 calories, 5.65g fat, 78g carbs, 32.65g protein

You could also opt for a low carb version, and scrap either the rice or the tortillas, or BOTH! :) If you are watching your sugar, lose the honey, and if you don't eat dairy, drop the yogurt. But this is a very good recipe, flexible and easy to modify if you need to. 

HAPPY EATING!

I am constantly looking for requests on either a previous meal I have cooked or one you would just like me to try. Or I am ALWAYS up for a CHALLENGE. There is no limit... ask away!!