Wednesday, April 14, 2010

Healthy Fish (or Bean) Tacos with Chipotle Cream

Recipe from RecipeZaar
Tested by Lost River Market & Deli's Ways of Wellness (WOW) New Beginnings Cooking 101 Class taught by Alice

This recipe was husband-tested and approved, but not by my husband. I recently taught a Cooking 101 class sponsored by Lost River Market & Deli for our community’s Ways of Wellness program. We had eight “students,” three of whom were men. We all tested this dish and agreed that it was delish! If you have your ingredients prepped in advance, this would be a fun meal to serve at a small dinner party. It is wonderfully messy to eat, so have plenty of cloth napkins on hand. If you’d rather go vegetarian with this one, just substitute a can of rinsed and drained black beans for the fish. Now, I'm off to make this yummy dish for my own hubby.

1 cup nonfat sour cream (We used nonfat Greek yogurt.)
1/4 teaspoon Kosher salt
2 canned chipotle chiles in adobo, seeded and minced (This is optional if you can’t take the heat.)

1 tablespoon unsalted butter or olive oil (We used a little of both, but I think you could certainly use just the olive oil.)
1 cup chopped onion
1 cup chopped tomatoes (We used 1 cup of canned Glen Muir Fire Roasted Tomatoes since fresh tomatoes aren’t in season right now.)
1 teaspoon ground cumin
1/2 teaspoon cinnamon
1/2 teaspoon Kosher salt
4 cloves garlic, minced
3 tablespoons chopped fresh cilantro

1 lb. tilapia fillet (We used perch, but you could use any white fish. You can also substitute a can of rinsed and drained black beans for the fish.)

2 tablespoons fresh lime juice
1 teaspoon grated lime zest

4 fat free tortillas (We used Oasis Classic Cuisine Spinach Lavash Thin Bread which has no fat, no cholesterol, no preservatives and contains only 75 calories!)

Additional Optional Condiments (Pick and Choose)
(We used the ingredients marked with an asterisk.)
· roasted corn
· avocado*
· chopped tomatoes*
· chopped scallion
· black beans*
· lime wedges*
· cilantro
· jalapenos
· shredded lettuce or shredded green or red cabbage*

In a small bowl, mix the sour cream or yogurt, salt and chipotle pepper, if using, to make a sauce and set aside.

In a large skillet, heat the butter or olive oil. Add the onion, tomatoes, cumin, cinnamon, Kosher salt, garlic and cilantro. Cook for 3 minutes. Add the fish or rinsed black beans. Cover and cook 3 minutes or until the fish is opaque or the beans are heated through.

Remove from heat and stir in lime juice and zest.

Have any additional condiments in separate bowls and let each person "build" their own tacos.

No comments: