Recipes: Healthy Tacos

Oh man, today’s recipe is a doozy.

TACOS.

How can you not love tacos? These crescents of savory goodness are among the most popular foods in the world.

Unfortunately, tacos are often greasy and lack any serious nutritional benefits. They fall squarely into the late night, guilty pleasure category.

But with a little tweaking, tacos can transform into a healthy meal that won’t leave your stomach with any regrets. Just mix in some fresh ingredients, add protein – maybe some fish or some chicken – or swap out the tortilla for lettuce, if you really want to try something different.

Check out these four bona fide recipes that will make you rethink tacos entirely (for the better).

Quick Fish Tacos

Ingredients

• 1 pound of fresh skinless cod
• 1 tablespoon of coconut oil
• ¼ of a teaspoon of cumin
• 1/8 of a teaspoon of garlic powder
• ½ of a cup of nonfat plain yogurt
• 1 tablespoon of apple cider vinegar
• 2 tablespoons of honey
• 3 cups of shredded cabbage mix
• 4 whole wheat tortillas
• 1 lime or lemon to taste

Instructions

1. Rinse the fish and at dry with paper towels. Cut the fish crosswise into ¾ of an inch slices. Place the fish in a single layer in a greased shallow baking pan. Combine the coconut oil, cumin, and garlic powder. Brush over the fish. Bake in a 450° oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
2. Combine the yogurt, vinegar, and honey. Place the cabbage in a medium-sized bowl. Combine the yogurt mixture with the cabbage until well-blended.
3. Spoon some of the coleslaw mixture into each tortilla. Add the fish slices. Squeeze fresh lime or lemon to taste. Enjoy!

Nutritional Facts

Servings: 1

Calories: 327

Fat: 5g

Carbohydrates: 40g

Protein: 26g

Lettuce Wrapped Fish Tacos

Ingredients

• 4 cod fillets (3.5 oz.)
• ½ of a cup of tropical vinaigrette
• 1 lime
• 4 large pieces of butter lettuce
• 4 tablespoons of guacamole
• 1 cup of shredded cabbage
• 4 tablespoons of mango salsa

Instructions

1. Marinate the cod fillets in dressing for 20 minutes.
2. Preheat the oven to 375° Grease a pan with olive oil.
3. Place the marinated cod into a prepared pan. Cut a lime in half and squeeze juice over the cod. Bake for 15 minutes.
4. While the cod is baking, separate leaves from the lettuce, being careful to keep them intact. Assemble individual tacos by putting a tablespoon of guacamole on a lettuce leaf, topped with ¼ of a cup of cabbage.
5. Once the fish is done, change the oven to broil for a few minutes, watching closely until the top is browned. Remove from the oven.
6. Tope each prepared taco with a piece of fish, a spoonful of salsa, and a slice of the remaining half of the lime.

Nutritional Facts

Servings: 1

Calories: 141.5

Fat: 2.5g

Sodium: 61mg

Carbohydrates: 4.8g

Fiber: 1.2g

Protein: 23g

Fresh Vegetable Tacos

Ingredients

• 1 teaspoon of olive oil
• 2 cloves of garlic, minced
• 1 medium onion, chopped
• 2 cups of asparagus, cut into 1-inch pieces
• 1 cup of sweet peppers, chopped (red, yellow, orange, or all three!)
• 3 ears of corn, kernels shaved off
• 1 (15 oz.) can of pinto beans, drained and rinsed
• ¼ chopped cilantro
• 6 whole wheat tortillas
• 1 avocado, sliced
• Salsa

Instructions

1. Place the olive oil and garlic in a large non-stick pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
2. Add the asparagus and continue to sauté, stirring occasionally for 5 minutes.
3. Add the peppers and continue to sauté, stirring occasionally for 5 minutes.
4. Add the corn, beans, and cilantro and sauté for 5 more minutes, or until the vegetables are tender. Note: Make sure you don’t overcook the vegetables. You want them to be tender, but not too soft.
5. Remove from heat. Place a scoop of the veggie mixture into each tortilla. Top with sliced avocado. Serve with your favorite salsa.

Nutritional Facts

Servings: 1

Calories: 308

Fat: 8g

Carbohydrates: 46g

Fiber: 13g

Protein: 12g