Today's recipe comes from Sharon Penner and Jackie Aday from KU Endocrinology
Fish Tacos
2 (6 ounce) tilapia fillets
2 teaspoons olive oil
2 teaspoons chili powder
1 teaspoon cumin
1/4 teaspoon ground red pepper
1/2 teaspoon salt
4 (8-inch) whole wheat flour tortillas
Cooking spray
- Heat oil in large non-stick skillet over medium-high heat. Combine seasoning and sprinkle mixture evenly over fish, coating both sides of fillets. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Remove from heat, and cut fish into bite-sized pieces.
- Heat a medium non-stick skillet over medium-high heat. lightly coat tortillas with cooking spray. Add tortillas to pan, 1 at a time; cook 1 minute on each side lor until lightly toasted.
- Divide fish evenly among tortillas. Top each taco with fruit salsa and serve with cabbage slaw.
- Yield: 2 servings (2 tacos per serving)
Mango Salsa
1 mango, chopped (1 cup)
1 jalapeno, seeded and finely chopped (optional)
1 Tbsp fresh lime juice
2 Tbsp finely chopped red onion
1/4 cup chopped red bell pepper
1 Tbsp chopped fresh cilantro
- Stir together all ingredients. Cover and chill until ready to serve.
- Yield: 2 servings (1/2 cup servings)
Cabbage Slaw
2 cups very thinly sliced green cabbage or Nappa Cabbagei
1/4 cup thinly sliced green onions
2 Tbsp chopped fresh cilantro
1 Tbsp fresh lime juice
2 teaspoons olive oil
1/4 teaspoon salt
- Combine all ingredients and toss well.
- Yield: 2 servings (1 cup servings)
Nutrition Facts (per serving):
Calories: 529
Fat: 18.5 grams
Saturated fat: 4.6 grams
Monounsaturated fat: 10.3 grams
Polyunsaturated fat: 2.4 grams
Protein: 43.4 grams
Carbohydrate: 65 grams
Fiber: 6.9 grams
Cholesterol: 85 mg
Sodium: 655 mg
For more information about eating healthy and avoiding or controlling diabetes, contact
KU Wichita Endocrinology/ Dr. Justin Moore (Endocrinologist)
Jason Menges, P.A.
Sharon Penner, MS, RLD, CDE (Certified Diabetes Educator)
Jackie Aday, RN, CDE (Certified Diabetes Educator)
9300 E. 29th St. N., Suite 209
Wichita, KS 67226
316-293-2622
www.kuwichitaendocrinology.kumc
