Healthy Recipes: Grilled Fish Tacos

Mar 16, 2012

収率： 6人前、各タコス2個

人数: 6

準備時間： 30分

合計時間: 50 minutes

事前に準備しておくこと: Prepare coleslaw (Step 2) up to 4 hours ahead.

レシピの説明:

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.

レシピの材料:

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
挽きたてのコショウ小さじ1/2杯
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
低脂肪マヨネーズ 1/4カップ
2 tablespoons chopped fresh cilantro
1 teaspoon lime zest
2 tablespoons lime juice
砂糖小さじ1杯
1/8 teaspoon salt
Freshly ground pepper to taste
3 cups finely shredded red or green cabbage
12 corn tortillas, warmed (see Tip)

レシピの手順:

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.
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.
グリルを中強火に予熱します。
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.
Serve the tacos family-style by passing the fish, tortillas, coleslaw and taco garnishes separately.

レシピのヒントと注意事項:

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.

レシピの栄養:

一食当たり： 318 calories; 9 g fat (2 g sat, 5 g mono); 110 mg cholesterol; 29 g carbohydrate; 1 g added sugars; 31 g protein; 5 g fiber; 714 mg sodium; 829 mg potassium

栄養ボーナス: Vitamin C (30% daily value), Potassium (24% dv), Magnesium (22% dv), Vitamin A (17% dv), Iron (16% dv).

炭水化物1 1/2食分

取引所: 2 starch, 4 lean meat, 1 1/2 fat